Home Gym Owner's Manual

36
Arm Exercises
Cross Triceps Extension
Lying 45
o
Triceps Extension—Elbow Extension
Muscles Worked:
Triceps
Bench Position:
45
o
incline
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
Keep your upper arm motionless and
your wrists straight.
Keep your chest lifted, pinch your
shoulder blades together, and main
-
tain a slight arch in 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 upper arms motionless and
your wrists straight throughout the
entire exercise.
Keep your chest lifted, spine aligned,
and a slight arch in your lower back.
Tighten the triceps throughout the
exercise, using controlled motion.
START FINISH
START FINISH
Start
Sit facing away from the
Power Rod
®
unit.
Reach one hand over the
opposite shoulder (right hand
over left and vice versa) and
grasp a Handgrip.
Bend your elbow until your
hand is above your chest,
palm facing up.
Start
Lie flat on the Bench with
your head toward the Power
Rod
®
unit. Keep your knees
bent and your feet flat on the
floor.
Reach overhead and grasp the
Handgrips, palms facing up.
Keep your elbows bent,
bringing your upper arms to
the front at approximately a
45
o
angle from the front of
your torso.
Action
Keeping your upper arm
stationary, straighten your
elbow, slowly extending your
arm outward using an arcing
motion and stopping approxi
-
mately 90
o
from your chest.
Keeping your triceps tight
-
ened, slowly reverse the arcing
motion, and bring your arm
back to the Start position.
Action
Keeping your upper arms sta-
tionary and next to your torso,
straighten your arms in an
arcing motion down toward
your legs.
Fully straighten your arms.
Then, with a controlled
motion, slowly bring your
arms back to the Start posi
-
tion without moving your
upper arms.