Bowflex Triceps: Exercises, Form, and Programming for Muscle Growth

How to do triceps on a Bowflex?

Targeting the triceps brachii effectively on a Bowflex machine involves understanding its unique progressive resistance system and applying proper form to various cable-based exercises, primarily focusing on elbow extension movements.

Understanding Bowflex Resistance for Triceps Training

The Bowflex utilizes a system of flexible Power Rods or SpiraFlex plates to provide resistance. Unlike free weights, which offer constant resistance throughout the entire range of motion, Bowflex resistance tends to increase as the rods are flexed further. This variable resistance can be particularly beneficial for triceps training, as it often provides peak resistance at the point of maximal contraction, which aligns well with the triceps' function of extending the elbow. This system also minimizes joint impact, making it a suitable option for consistent training.

Anatomy of the Triceps Brachii

The triceps brachii, meaning "three-headed arm muscle," is the primary muscle on the posterior aspect of the upper arm. It comprises three distinct heads:

• Long Head: Originates from the infraglenoid tubercle of the scapula (shoulder blade). Due to its origin across the shoulder joint, it assists in shoulder extension and adduction in addition to elbow extension.
• Lateral Head: Originates from the posterior surface of the humerus, superior to the radial groove.
• Medial Head: Originates from the posterior surface of the humerus, inferior to the radial groove. This head is often considered the "workhorse" of the triceps, active in almost all elbow extension movements.

All three heads converge to insert via a common tendon onto the olecranon process of the ulna (forearm bone). The primary function of the triceps is extension of the elbow joint. Effective triceps training requires movements that isolate this function while considering the unique contribution of the long head.

Key Bowflex Exercises for Triceps Development

The Bowflex's cable system is ideal for mimicking many effective triceps exercises found in a traditional gym.

Triceps Pushdown (Cable Pushdown Equivalent)

This exercise primarily targets the lateral and medial heads of the triceps.

• Muscles Targeted: Primary: Triceps Brachii (Lateral & Medial Heads). Secondary: Anconeus.
• Setup:
  • Attach a straight bar or rope attachment to the high cable pulley of your Bowflex.
  • Select the desired resistance by engaging the appropriate Power Rods.
  • Stand facing the machine, grasp the attachment with an overhand grip (palms down), hands shoulder-width apart.
  • Step back slightly, keeping your elbows tucked close to your sides, forearms parallel to the floor, and a slight forward lean from the hips.
• Execution:
  • Keeping your elbows stationary and tucked, extend your forearms downwards, pushing the attachment towards your thighs until your arms are fully extended.
  • Focus on squeezing your triceps at the bottom of the movement.
  • Slowly and with control, allow the attachment to return to the starting position, resisting the pull of the rods. Maintain tension on the triceps throughout the eccentric phase.
• Common Mistakes & Cues:
  • Mistake: Flaring elbows out; using body weight or momentum.
  • Cue: "Elbows glued to your sides." "Control the weight on the way up." "Isolate the triceps; only the forearms should move."

Overhead Triceps Extension (Cable Overhead Extension Equivalent)

This exercise places a significant emphasis on the long head of the triceps due to the stretched position of the arm.

• Muscles Targeted: Primary: Triceps Brachii (Long Head predominantly, also Lateral & Medial).
• Setup:
  • Attach a rope attachment or single handle to the low cable pulley of your Bowflex.
  • Select the desired resistance.
  • Stand with your back to the machine, grasp the attachment with both hands (or one handle in each hand for a two-hand grip).
  • Step forward, extending your arms directly overhead, with elbows pointing forward. Your upper arms should be close to your ears.
• Execution:
  • Keeping your upper arms stationary and close to your head, extend your forearms upwards and slightly backward, fully straightening your elbows.
  • Squeeze the triceps at the peak contraction.
  • Slowly and with control, lower the attachment back to the starting position, feeling the stretch in your triceps.
• Common Mistakes & Cues:
  • Mistake: Letting elbows flare out; arching the lower back excessively; using shoulder momentum.
  • Cue: "Keep elbows narrow and pointing forward." "Engage your core to prevent back arching." "Focus on the stretch and contraction of the triceps."

Triceps Kickback (Cable Kickback Equivalent)

This exercise also targets all three heads, with a good peak contraction, and is excellent for isolation.

• Muscles Targeted: Primary: Triceps Brachii (Lateral & Medial Heads, with good long head activation).
• Setup:
  • Attach a single handle to the low cable pulley of your Bowflex.
  • Select the desired resistance.
  • Stand facing the machine at an angle, or with your side to it, grasping the handle with one hand.
  • Lean forward slightly from the hips, maintaining a flat back. Bring your upper arm parallel to the floor, with your elbow bent at a 90-degree angle, tucked close to your side. You can support yourself with your free hand on the machine frame if needed.
• Execution:
  • Keeping your upper arm stationary, extend your forearm backward until your arm is fully straight.
  • Squeeze your triceps forcefully at the top of the movement.
  • Slowly and with control, return your forearm to the starting position, resisting the pull of the cable.
• Common Mistakes & Cues:
  • Mistake: Swinging the arm; dropping the elbow; using too much weight.
  • Cue: "Elbow locked in place, only the forearm moves." "Imagine kicking something backward with your hand." "Focus on the squeeze at the top."

Proper Form and Safety Considerations

Adhering to proper form is paramount for both effectiveness and injury prevention when training triceps on a Bowflex.

• Controlled Movements: Avoid using momentum. The Bowflex's variable resistance benefits from slower, more controlled movements, especially during the eccentric (lowering) phase, to maximize time under tension.
• Full Range of Motion: Aim for full elbow extension at the peak of each movement and a controlled stretch at the bottom (without hyperextending joints).
• Joint Alignment: Keep elbows aligned with the shoulders and wrists neutral to prevent unnecessary strain.
• Breathing: Exhale during the concentric (pushing/extending) phase and inhale during the eccentric (returning) phase.
• Progressive Overload: To continue making gains, gradually increase the resistance (add more Power Rods) or the volume (sets/reps) over time.
• Warm-up: Begin with 5-10 minutes of light cardio and dynamic stretches, followed by 1-2 light sets of the exercise to prepare the triceps and elbow joints.
• Listen to Your Body: If you experience sharp pain, stop the exercise immediately. Minor muscle fatigue or burn is normal; sharp pain is not.

Programming Triceps on Your Bowflex

Integrating triceps exercises into your Bowflex routine depends on your overall training split and goals.

• Rep Ranges:
  • Strength: 4-8 repetitions (heavier resistance).
  • Hypertrophy (Muscle Growth): 8-15 repetitions (moderate resistance).
  • Endurance: 15+ repetitions (lighter resistance).
• Volume: Typically 2-4 sets per exercise.
• Frequency: Train triceps 2-3 times per week, allowing at least 48-72 hours of recovery between sessions for the same muscle group.
• Integration:
  • Push Day: Combine triceps with chest and shoulder exercises.
  • Arm Day: Pair triceps with biceps for a dedicated arm workout.
  • Full Body: Include one or two triceps exercises as part of a comprehensive full-body routine.
• Exercise Order: Generally, perform compound movements (like close-grip presses if your Bowflex allows for it) before isolation exercises (pushdowns, overhead extensions, kickbacks) to maximize strength and effort.

Conclusion: Maximizing Triceps Gains with Bowflex

The Bowflex provides a highly effective and joint-friendly platform for developing strong, well-defined triceps. By understanding the anatomy of the triceps, selecting appropriate exercises like the triceps pushdown, overhead extension, and kickback, and meticulously adhering to proper form and progressive overload principles, you can achieve significant triceps development. Consistency, attention to detail, and listening to your body are key to unlocking your full potential on the Bowflex.