Lying 45 Degree Triceps Extension; Triceps Pushdown - Bowflex ULTIMATE Owner's Manual

Arm Exercises
LYING 45 DEGREE TRICEPS EXTENSION ElbowExtension
Muscles worked: This exercise emphasizes the
triceps muscles located on the hack of the
opi)er arms.
Pulley position: Narrow onb:
Starting position:
• Lie on your back with your head toward the
Power Rods, knees bent and your feet fiat on
tile floor:
• Reach overhead and grasp the handles,
pahns facing toward the ceiling.
• Keeping your elbows bent, bring your upper
arms to the front, angled approximately 45
degrees from the front of your torso and
maintain.
• Raise your chest and pinch' your shoulder
blades together. Maintain a very slight aich
in your lower hack.
Optional motions:
• Bilateral movement both arms extending
at the same time.
• Unilateral movement performing all reps
with one arm before moving to the next.
• Alternating performing one rep on one side
and then the next rep on the other side.
• Simultaneously alternating both arms
moving, although in opposite directions (one
extending while the other is returning).
Key points:
• Kee I) your upper arms motionless.
• Kee I) wrists straight.
• Tighten the triceps throughout the exercise
and control the motion on the way down.
Motion:
• Keeping your upper arms stationary and by
your side, straighten your arms in an arcing
motion down and then inward toward your
legs.
• Fully straighten your arms.
• Controlling the motion, allow your elhows
to bend, returning to the starting position
without moving your upper arms.
START
FINISH
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TRICEPS PUSHDOWN Elbow Extension
Muscles worked: This exercise emphasizes the
triceps muscles located on the hack of the
upper arms. These muscles are responsible for
straightening your arms and assist in any
upper body pushing or pressing motion.
Pulley position: Lat tower.
Starting position:
• Remove the bench, straddle the rail and
stand on the plat%rm facing the Power Rods.
• Grasp the lat har at shoulder width, with
your pahns down.
• Adjust yore distance from the pulleys (one
to two feet in fiont of yon). This may need
to he altered after attempting the fhst rep.
• Keeping your arms bent, bring yore upper
arms to your side and maintain.
• Lift your chest and tighten your abdominals
to stabilize your spine while maintaining a
very slight aich in the lower hack.
Optional motions:
• Bilateral movement both arms extending
at the same time.
• Unilateral movement per%rming all reps
with one arm before moving to the next.
• Alternating per%rming one rep on one side
and then the next rep on the other side.
• Simultaneously alternating both arms
moving, although in opposite directions (one
extending while the other is returning).
Key points:
• Kee I) your upper arms motionless.
• Kee I) wrists straight.
• Tighten the triceps throughout the exercise
and control the motion on the way up.
• Maintain good posture by keeping your
chest lifted, ahs tight and maintain a very
slight arch in your lower hack.
Motion:
• Keeping your upper arms stationaiy and
your elbows next to the sides of your torso,
slowly straighten your arms by arcing
downward and then inward toward your
legs.
• Straighten your arms fully.
• Controlling the motion, allow your elhows
to bend, returning to the starting position
without moving your upper arms.
START
FINISH