Bowflex Revolution Owner's Manual download pdf (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.

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