Owner`s manual

49
Arm Exercises
Standing French PressElbow extension from a shoulder flexed position
START FINISH
START
Stand facing away from the engine
with one foot forward and one foot
back for added stability.
With elbows bent and pointing
forward, hands behind the
shoulders, reach overhead and
grasp the Hand Grips with your
palms facing each other in a
hammer style grip.
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, shoulders &
core in stabilization.
Position:
Standing—facing outward.
Accessory:
Long Hand Grips
Adjustable Arm Position:
0 or 1
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.
Seated French Press — Elbow extension overhead
START FINISH
START
Sit on the bench facing away
from the engine, 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. Also core and hip stabilizer
muscles (when using Ball).
Position:
Seated—facing outward.
Accessory:
Hand Grips; Bench/Ball
Adjustable Arm Position:
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.