Standing Towel Triceps Extension
Differentiation: Mechanics
This variation of a standing overhead triceps extension is unique. Here is how: you work with partner, who holds a towel for resistance. Your partner can change the amount of tension based on how strong your triceps are. Using increased tension increases the overall strength of your triceps.
Starting Position
To get into starting position, do this...
1) You will need a partner to perform this exercise.
2) Obtain a towel.
3) Stand with your feet about shoulder-width apart for stability.
4) Have a partner stand behind you and hold the ends of a towel.
5) Grasp the middle of the towel with both hands with your palms facing each other.
6) Extend your arms and the towel overhead.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Keeping your elbows pointed straight up and in towards your head, inhale while lowering the towel behind your head
3) ...until your hands are near the back of your head.
4) Resist your partner's pull.
5) ...until your triceps are fully stretched.
6) Now exhale while raising the towel by reversing this movement
7) ...until your arms are fully extended and pointed overhead.
8) Squeeze your tricep and hold this position for a count of two seconds.
9) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your upper arms stationary and focus on only moving your forearms.
Be sure to tell your partner to apply little resistance at first, to get accustomed to the amount of tension required.
Keep your upper body vertical throughout the movement.
Keep your upper arms roughly perpendicular to the floor.
Keep your elbows inward, which will keep the majority of the tension on your triceps and provide you with the most potential benefit.
Gear Advice
To perform this exercise, you will need a durable towel. So we have listed a link below to a Nike Football Towel - which you can order from Amazon dot com. You take this with you to the gym.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Nike Football Towel | $18.59 |
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Tip
When your arms are fully extended, you should feel a deep contraction in your triceps.