Tricep Press; French Press - Bowflex VersaTrainer Owner's Manual

Tricep Press
BEnEFiT: This exercise isolates, firms and tones the back of the upper
arm (triceps). In addition, the elbow extensors are strengthened and the joint
stabilized - which helps to prevent injury.
PuLLEy POsiTiOn: Shoulder Level.
BOdy PLACEMEnT: Back to Power Rod
sTArTing POsiTiOn: Same as for Bench Press except grasp handles and
push arms straight to about shoulder level directly away from the chest. Holding
elbows still, draw hands back until level with ears.
EXECuTiOn: Keeping upper arms stationary, slowly relax the lower arms
toward the upper arms. Once full range of motion is felt, push the handle away
from upper arm. Work arms separately or simultaneously.
BrEAThing TEChniQuE: Exhale on the push, inhale on the return.
COMPLEMEnTAry EXErCisEs: Long Cable Curl and Bicep Curl.
VAriATiOn: Work only one arm using free arm to stabilize working arm.
French Press
BEnEFiT: This exercise isolates, firms and shapes the back of the upper arm, as
well as increasing muscle strength and size.
PuLLEy POsiTiOn: Shoulder level.
BOdy PLACEMEnT: Back to Power Rod
sTArTing POsiTiOn: Grasp handle, lifting elbow toward the ceiling.
EXECuTiOn: Keeping upper arm stationary, extend your lower arm at the
elbow, straight toward the ceiling. Remember to keep the back erect at all times.
Lower the forearm all the way to get a full range of movement.
BrEAThing TEChniQuE: Breathe out when extending the forearm, and
breathe in when returning to start position.
COMPLEMEnTAry EXErCisEs: Long Cable Curl and Bicep Curl.
Bowflex® VersaTrainer® Owner's Manual
ArM EXErCisEs
unit. Lock-down system secured.
®
unit. Lock-down system secured.
®
sTART
FINIsH
sTART
FINIsH