Bowflex Revolution FT Owner's Manual page 51

Standing French Press
Muscles worked:
Triceps. Also ankles, knees, hips, shoulders &
core in stabilization.
Position:
Standing—facing outward.
Accessory:
Long Hand Grips
Adjustable Arm Position:
0 or 1
Success Tips
• Stabilize body from your feet all the way up
through your trunk.
• Keep knees slightly bent, feet flat on the
floor and in a staggered step for stability.
• Keep abs tight, chest lifted and a slight
curve in the lower back.
• Stabilize the shoulder and wrist, only
allowing the elbow joint to be involved in
the motion.
Muscles worked:
Triceps. Also core and hip stabilizer
muscles (when using Ball).
Position:
Seated—facing outward.
Accessory:
Hand Grips; Bench/Ball
Adjustable Arm Position:
Success Tips
• Keep your upper arms motionless and
your wrists straight.
• Keep your chest lifted and maintain
spinal alignment, keeping a very slight
arch in your lower back.
• Tighten the triceps throughout the
exercise, using controlled motion.
arm exercises
–
Elbow extension from a shoulder flexed position
Seated French Press — Elbow extension overhead
START
START
• Stand facing away from the engine
with one foot forward and one foot
back for added stability.
• With elbows bent and pointing
forward, hands behind the
shoulders, reach overhead and
grasp the Hand Grips with your
palms facing each other in a
hammer style grip.
• Keep your elbows in line with the
cables throughout the movement
and wrists straight.
START
START
• Sit on the bench facing away
from the engine, keeping knees
bent and feet flat on floor.
• Reach behind and grasp one or
both of the Hand Grips, palms
facing inward.
• Draw arms up until elbows are
pointing forward, hands behind
head.
FINISH
FINISH
• Keeping the upper arms
stationary, straighten your
elbows, bringing your hands
overhead.
• Stop your motion before your
elbows are completely straight.
• Reverse the motion, slowly
returning to the Start position
maintaining tension on the
muscle.
FINISH
FINISH
• Keeping your upper arms
stationary, straighten your
elbows, bringing your hands
overhead, palms facing out.
• Stop your motion before your
elbows are completely straight,
and then reverse your motion,
slowly returning to the Start
position without relaxing muscle
tension.
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