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Increased difficulty:
Try doing the same exercise, but add a static hold when
your arm is extended. Hold in the down position for 30 seconds, do several reps
of this, and then switch arms.
5) Resistance band alternating burnout curl
:
Grab a resistance band from storage under the
FITBENCH FLEX and fix it to one of the anchor points (light/ medium resistance). While
standing with feet shoulder-width apart, grab the handles and hold palms facing forward. Step
back from the FITBENCH FLEX a few feet with arms hanging down. Curl your right arm and
lower and then left arm and lower in a fluid motion. Repeat this until fatigue in biceps sets in.
Triceps
1) Dumbbell or kettlebell lying triceps extension:
Grab a pair of dumbbells or a kettlebell
(medium/light weight) and lie flat on the FITBENCH FLEX. Hold the weight over your head with
straight arms that are slightly angled back, with your palms facing each other (try to keep
elbows in). Without moving your upper arms, bend your elbows to lower the dumbbells or
kettlebell until your forearms are slightly beyond parallel to the floor. Pause, then lift the weights
back to the starting position.
NOTE: This exercise can be done standing or seated.
2) FITBENCH FLEX dip:
With a flat top on the FITBENCH FLEX, sit on the long side of the top
with fingers holding the edge, facing your knees. Feet should be slightly wider than shoulder-
width apart with hamstrings parallel to the floor. Lower butt down until upper arm is parallel with
the floor. Pause, and then press back up until arms are straight. Make sure you keep your
elbows in and your core engaged.
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Increased difficulty:
Try adding weight by placing a dumbbell or slam ball in your
lap and performing the same exercises. You can also isolate one leg by lifting one
leg straight out, parallel to the ground. Do several reps, then switch.
3) Dumbbell kickback:
Grab a dumbbell (light/medium weight). With the FITBENCH FLEX flat,
place your left hand and left knee on the top. Your lower back should be naturally arched and
your torso parallel to the floor. Hold your right upper arm so that your bicep is parallel to the
floor with your elbow bent. Without moving your upper arm, raise the dumbbell until your arm is
completely straight. Lower your weight slowly back to the start position and repeat.
4) Overhead triceps extension with resistance band
:
Grab a resistance band from under the
FITBENCH FLEX top (medium/light weight). Fix the resistance band to one of the higher anchor
points on the slam ball side of the FITBENCH FLEX. From a few feet away, get into a split
lunge stance, with right knee and left toe on the ground. With a handle in each palm, extend
arms straight over
