Bowflex Revolution - Manual (Page 61)

59
Arm Exercises
Standing French Press – Elbow extension form a shoulder flexed position
START FINISH
START
• Stand facing away from the
engine with one foot forward and
one foot back for added stability.
• Reach overhead and grasp the
Hand Grips with your palms
facing each other in a hammer
style grip, elbows bent and
pointing forward, hands behind
the shoulders.
• Keep your elbows in line with the
cables throughout the movement
and wrists straight.
• Keeping the upper arms
stationary, straighten your
elbows, bringing your hands
overhead.
• Stop your motion before your
elbows are completely straight,
reverse the motion, slowly
returning to the Start position
maintaining tension on the
muscle.
FINISH
Muscles worked:
Triceps. Also ankles, knees, hips, shoul-
ders & core in stabilization.
Bench Position:
Removed
Accessory:
Long hand grips
Adjustable Arm Position:
8 or 9
Success Tips
• Stabilize body from your feet all the way
up through your trunk.
• Keep knees slightly bent, feet flat on
the floor and in a staggered step for
stability.
• Keep abs tight, chest lifted and a slight
curve in the lower back.
• Stabilize the shoulder and wrist, only
allowing the elbow joint to be involved
in the motion.
Lying Triceps Press – Elbow extension
START FINISH
START
• Lie flat on the bench head toward
the engine, keep knees bent, feet
flat on or near the floor.
• Reach overhead and grasp the
Hand Grips with your palms facing
each other in a hammer style grip,
elbows bent and upper arms next
to your sides.
• Keep your elbows in line with the
cables throughout the movement
and wrists straight.
• Keeping the upper arms
stationary, straighten your
elbows, bringing your hands
down toward your sides.
• Extend your elbows completely
straight, reverse the motion,
slowly returning to the Start
position maintaining tension on
the muscle.
FINISH
Muscles worked:
Triceps
Bench Position:
Flat
Accessory:
Long hand grips
Adjustable Arm Position:
8 or 9
Success Tips
• Keep knees bent, feet on or near the
floor.
• Keep abs tight, chest lifted and a slight
curve in the lower back.
• Stabilize the shoulder and wrist, only
allowing the elbow joint to be involved
in the motion.