Home Gym Owner's Manual

Arm Exercises
Lying Triceps Extension — Elbow Extension
START ACTION
START
• Lie on the bench, head toward the
Power Rod® unit, knees bent and
feet flat on the floor.
• Reach overhead and grasp the Hand
Grips, 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.
• Keeping your arms stationary, slowly
straighten your elbows, bringing
your hands in an arcing motion until
they are approximately 1 foot or .3 m
above your thighs.
• Slowly reverse the arcing motion
bringing your hands back to the Start
position.
FINISH
Muscles worked:
Triceps
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keep your chest lifted and maintain a very
slight arch in your lower back.
• Keep knees bent and feet flat on floor.
• Keep your upper arms motionless and your
wrists straight.
• Tighten the triceps throughout the exercise,
using controlled motion throughout the
exercise.
French Press — Elbow Extension overhead
START ACTION
START
• Sit on the bench facing away from
the Power Rod® unit, keeping knees
bent and feet flat on floor.
• Reach behind and grasp one or both
of the Hand Grips, palms facing
inward.
• Draw arms up until elbows are
pointing forward, hands behind
head.
• 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.
FINISH
Muscles worked:
Triceps
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
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.
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Arm Exercises