PurAthletics TRICEPS CRUNCH Instructional Sheet

TRICEPS CRUNCH
w w w . p u r a t h l e t i c s . c o m
USE & ASSEMBLY
1. 2.
There are 3 different strength The door anchor is adjustable
of tubes on the Triceps Crunch from numbers 1 through 6 and
that can be used separately or should be adjusted to your
in combination. Unclasp the preferred height. Numbers 1-4
tubes to adjust the strength are meant for standing exercise.
during your workout. Numbers 5-6 are meant for
(YELLOW = light resistance,
kneeling exercise and should be
RED = medium resistance,
adjusted so that no tension is
BLACK = heavy resistance) placed on the tubing during
position A.

TRICEPS CRUNCH WORKOUT ROUTINE

KNEELING CRUNCH

Adjust door anchor to number 5 or 6.
1• Kneel about a foot or two away from the base of the door.
Face the door and grasp handles in each hand at chest height.
Contract your stomach and tuck your toes under for spinal
stability.
2• Hinge forward from the hips pulling each handle toward your
corresponding ear. Slowly crunch shoulder down to meet hips
without using your arm muscles at all. Hold each crunch at the
bottom for three seconds, then slowly return to the starting
position, maintaining continuous tension on the band and on
your core muscles.

STANDING CRUNCH

1• Face away from the door and step forward until there is
tension on the band. Bring each handle to your neck and hinge
forward slightly to add tension. Keep feet shouder-width apart,
and bend knees slightly.
2• Bring handles to chin level, and slowly curl torso downward
until chin nears the chest (or lower for more challenge), then
return to starting position.

SINGLE-LEG SQUAT

1• Stand facing the door and step at least one foot away from the
bottom of the door. Grasp a handle in each hand so the band is
taught. Bend right knee into a single leg squat with left heel
curling toward your buttocks.
2• Keep handles in place as you lean over slightly into a squat
position, then bend right knee several inches, and stand up tall.
Repeat the lift and lower on one leg, then switch sides when
you are ready.
WARNING: By their nature, resistance bands will only last for a limited time. Conditions of use will greatly
influence the lift expectancy of the bands. Equipment is intended use by adults only demonstrated in
the accompanied instruction chart. This is not a toy; keep out of reach from children. Never do kneeling
crunches without the door anchor set at #6 position. Never place the band across or near your face or
eyes for any reason. Eye protection, supportive athletic shoes and proper technique are required. Always
workout with the correct safety equipment. Triceps Crunch is designed for your hands and upper body.
Never place handles on your feet. Drink plenty of water and other fluids before, during and after exercise.
3.
Always make sure the included warnings
card is hanging on the other side of the
door, opposite from exercising.
4.
Never attach the door anchor on the
bottom or the sides of the door.
5.
Secure the door anchor at the top of
the door and pull the door shut. Always
assemble so you are standing on the
side of the door with the door jamb.

LAT PULL-DOWN

Adjust door anchor to number 5 or 6.
1• Sit about one foot from the bottom of
the door with knees bent, and reach up
to grasp on handle in each hand.
2• Sitting upright, slowly pull handles down
and out wide to your chest and hold the
contraction for three seconds, then
trace your way slowly back to start.

TRICEPS PRESS-OUT

1• Stand facing away from the door, grasp
a handle in each hand and hold each
handle overhead with elbows close to
your ears.
2• Push your lower arms forward to full
arm extension, keeping handles above
head at all times. Hold for three
seconds, then retrace your steps to
start position.

TRICEPS PULL-DOWN

1• Facing door, grasp a handle in each
hand and position elbows at a 90
degree angle.
2• Slowly extend both arms straight
down and out at the bottom of the
contraction. Hold for three seconds,
then return to the start position .
6.
Before you begin, practice all exercises
with a lighter resistance to prepare
working muscles.
7.
Do a 5-8 minute cardio warm-up (such as
running in place) to prepare heart and
muscles for workout & avoid strain.
8.
Beginners should try one set of 12-16
repetitions to start; more experienced
users can use 2-3 sets of 12-16 reps.

STANDING CORE TWIST

1• Standing sideways with left shoulder nearer to the door, bring
feet shoulder-width apart, and bend both knees as you grasp
a handle in each hand.
2• Pulling the handles across your body, turn from center and
press elbows all the way to the right side to the room, and
hold for three seconds while feeling tension across your sides.
Trace your way back to starting position in slow motion, and
when you're ready, turn around and switch sides and lower
on one leg, then switch sides when you are ready.

KNEE-TOUCH OBLIQUE CURL

1• Kneeling on the left knee, reach over head and grasp both
handles together so palms are at about chest level. Bend
right knee 90 degrees and contract your core for stability.
2• Slowly pull both handles far over to the right until you can
place left elbow forward the outside of your right knee.
Hold this waist line contraction for three seconds, crunching
to the side. Switch sides when ready and repeat.

STANDING SINGLE BICEPS

1• Stand sideways to the door, elbows straight out and grasp
both handles in your left palm. You may have to step a
distance away from the door until you feel resistance.
Bring resting right hand up to your hip.
2• Curl handles in and out in biceps curl motion. Turn around,
and switch sides when you're ready.