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FRENCH PRESS
— Elbow Extension Overhead
Muscles worked: This exercise emphasizes the
triceps muscles located on the back of the
upper arms.
Pulley position: Narrow only.
Starting position:
• Sit on the bench facing away from the Power
Rods. Bend the knees and place your feet
flat on the floor.
• Reach behind and grasp the handles, palms
facing each other (or angled upward).
• Draw your arms up until your elbows are
comfortably overhead (different for
everyone) and your hands are pointed to the
ceiling.
• Tighten your trunk muscles and maintain a
very slight arch in your lower back.
Motion:
• Keeping your upper arm stationary, bend
your elbows allowing your hands to move
downward in an arcing motion.
• Stop your motion at approximately 90
degrees (or as comfort allows) and then
slowly reverse your arcing motion upward
and forward until your elbows are straight.
LYING TRICEPS EXTENSION
Muscles worked: This exercise emphasizes the
triceps muscles located on the back of the
upper arms.
Pulley position: Narrow only.
Starting position:
• Lie on your back with your head toward the
Power Rods. Knees bent and your feet flat
on the floor.
• Reach overhead and grasp the handles,
palms facing toward the ceiling.
• Keeping your elbows bent, bring your upper
arms to your sides and maintain.
• Raise your chest and "pinch" your shoulder
blades together. Maintain a very slight arch
in your lower back.
Motion:
• Keeping your upper arms stationary and by
your side, straighten your arms in an arcing
motion downward and then inward toward
your legs.
• Fully straighten your arms.
• Controlling the motion, allow your elbows
to bend, returning to the starting position
without moving your upper arms.
Arm Exercises
Key points:
• Keep your upper arm motionless.
• Keep wrists straight.
• Tighten the triceps throughout the exercise
and control the motion on the way down.
• Keep your chest lifted, abs tight and
maintain a very slight arch in your lower
back.
— Elbow Extension
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:
• Keep your upper arms motionless.
• Keep wrists straight.
• Tighten the triceps throughout the exercise
and control the motion on the way down.
START
FINISH
START
FINISH
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