Triceps Extension - Nautilus S912 Owner's Manual

EXERCISES

Triceps extension

Muscles Worked
This exercise emphasizes the triceps muscles located on the back of the upper arms. These muscles are responsible for straightening
your arms and assist in any upper body pushing or pressing motion.
Starting Position
• Adjust the seat back to the vertical position, as shown in the Start photo below.
• Adjust the seat bottom to the declined as shown in the Start photo below.
• Adjust the press arm to the Chest Press setting.
• Straddle the seat pad, facing away from the seat back.
• Grasp the handles with a hammer type grip.
• Keeping your arms bent, bring your upper arms to your sides and maintain that position.
• Lift your chest and tighten your abs to stabilize your spine while maintaining a very slight arch in the lower back.
Motion
• Keeping your upper arms stationary 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 elbows to bend, returning to the starting position without moving your upper arm.
Key Points
• Keep your upper arms motionless.
• Keep wrists straight.
• Tighten the triceps throughout the exercise and control the motion on the way up.
• Maintain good posture by keeping your chest lifted, abs tight and maintain a very slight arch in your lower back.
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