Home Gym Owner's Manual

35
Arm Exercises
French Press—Elbow Extension (overhead)
Lying Triceps Extension—Elbow Extension
Muscles worked:
Triceps
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your upper arms motionless and
your wrists straight.
• Keep your chest lifted, and maintain
spinal alignment, keeping a very slight
arch in your lower back.
• Tighten the triceps throughout the
exercise, using controlled motion.
Muscles worked:
Triceps
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your chest lifted, and maintain a
very slight arch in your lower back.
• Keep your knees bent and feet flat on
the floor.
• Keep your upper arms motionless and
your wrists straight.
• Tighten the triceps throughout the
exercise, using controlled motion.
START FINISH
START FINISH
Start
• Sit on the Bench, facing away
from the Power Rod
®
unit,
keeping your knees bent and
feet flat on the floor.
• Reach behind and grasp one
or both of the Handgrips,
palms facing inward.
• Draw your arms up until
elbows are pointing forward,
hands behind head.
Start
• Lie on the Bench with your
head toward the Power Rod
®
unit, knees bent, and feet flat
on the floor.
• Reach overhead and grasp
the Handgrips, palms facing
upward.
• Keep your hands up near your
shoulders, spreading your
back and shoulders into the
Bench.
• Raise your chest, and pinch
your shoulder blades together.
Action
• Keeping your upper arms
stationary, straighten your
elbows, bringing your hands
overhead, palms facing out.
• Stop your motion before
your elbows are completely
straight, and then reverse
your motion, slowly returning
to the Start position without
relaxing muscle tension.
Action
• Keeping your arms stationary,
slowly straighten your elbows,
bringing your hands in an
arcing motion until they
are approximately 1 foot (.3
meters) above your thighs.
• Slowly reverse the arcing
motion, bringing your hands
back to the Start position.