FINISH
START
Muscles worked: This exercise emphasizes the
triceps muscles located on the back of the
upper arms.
Bench Position: Flat Bench
Accessory Used: Hand Grips
Starting position:
• Lie on your back on the bench with your
head toward the Power Rods, knees bent
with your legs slightly open to accommodate
the Leg Extension and your feet flat on the
floor.
• Reach overhead and grasp the hand grips,
palms facing toward the ceiling.
• Keeping your elbows bent, bring your upper
arms to the front, angled approximately 45
degrees from the front of your torso and
maintain.
• Raise your chest and "pinch" your shoulder
blades together. Maintain a very slight arch
in your lower back.
Motion:
• Keeping your upper arms stationary and by
your side, straighten your arms in an arcing
motion down and then inward toward your
legs.
• Fully straighten your arms.
• Controlling the motion, allow your elbows
to bend, returning to the starting position
without moving your upper arms.
Optional motions:
• Bilateral movement — both arms extending
at the same time.
• Unilateral movement – performing all reps
with one arm before moving to the next.
• Alternating – performing one rep on one side
and then the next rep on the other side.
• Simultaneously alternating – both arms mov-
ing, although in opposite directions (one
extending while the other is returning).
Key points:
• Keep your upper arms motionless.
• Keep wrists straight.
• Tighten the triceps throughout the exercise
and control the motion on the way down.
LYING 45 DEGREE TRICEPS EXTENSION — Elbow Extension
Muscles worked: This exercise emphasizes the
triceps muscles located on the back of the
upper arms. These muscles are responsible for
straightening your arms and assist in any
upper body pushing or pressing motion.
Bench Position: Removed
Seat Position: Back and Locked
Accessory Used: Hand Grips on Lat Tower
Starting position:
• Remove the bench, straddle the rail and
stand on the platform facing the Power Rods.
• Grasp the hand grips or lat bar (whichever
you prefer) at shoulder width, with your
palms down.
• Adjust your distance from the pulleys (one
to two feet in front of you). This may need
to be altered after attempting the first rep.
• Keeping your arms bent, bring your upper
arms to your side and maintain.
• Lift your chest and tighten your abdominal
to stabilize your spine while maintaining a
very slight arch in the lower back.
Motion:
• Keeping your upper arms stationary and
your elbows next to the sides of your torso,
slowly straighten your arms by arcing down-
ward and then inward toward your legs.
• Straighten your arms fully.
• Controlling the motion, allow your elbows
to bend, returning to the starting position
without moving your upper arms.
Optional motions:
• Bilateral movement — both arms extending
at the same time.
• Unilateral movement – performing all reps
with one arm before moving to the next.
• Alternating – performing one rep on one side
and then the next rep on the other side.
• Simultaneously alternating – both arms mov-
ing, although in opposite directions (one
extending while the other is returning).
Key points:
• Keep your upper arms motionless.
• Keep wrists straight.
• Tighten the triceps throughout the exercise
and control the motion on the way up.
• Maintain good posture by keeping your
chest lifted, abs tight and maintain a very
slight arch in your lower back.
TRICEPS PUSHDOWN — Elbow Extension
FINISH
START
29
Arm Exercises
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