Triceps Extension Machine
Differentiation: Mechanics
This variation of an Overhead Triceps Extension is unique. Here is how: you use a Triceps Extension Machine. The machine keeps your elbows and upper arms in place while performing the extension.
Starting Position
To get into starting position, do this...
1) Locate a triceps extension machine.
2) Select a suitable weight.
3) Adjust the seat height, so your upper arms are resting on the machine's pads.
4) Sit on the bench.
5) Grasp the machine’s handles, one in each hand
6) ...with your palms facing forward.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while pushing the handles forward
3) ...until your arms are fully extended and pointed downward.
4) Hold this position for a count of one second.
5) This is the ending position.
6) Then, inhale while gradually allowing the handles to retract to the starting position.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your elbows resting stationary on the pad and focus on only moving your forearms - to allow your triceps to do all of the pushing.
Your upper arms should remain resting on the pads.
Keep your upper arms and elbows inward and be sure not to flare your elbows out excessively. Keeping your elbows pointed inward will keep the majority of the tension on your triceps and provide you with the most potential benefit.
Gear Advice
We have no advice on gear for this exercise.
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Appearing in the Video
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