Over head tricep extensions
Often a difficult exercise to master at first, the over head triceps extension can be performed using a high cable pulley with the trainer leant forward. Balance can be difficult to over come at first, but once confidence is gained in the movement it is an effective exercise to target the triceps brachii, and more specifically the lateral head.
Using a cable allows for universal resistance throughout the movement, unlike when using a free weight dumbbell or barbell. This exercise can be performed using different cable attachments, such as ropes, V bar, and a short straight bar, all providing slightly different stress to the triceps.
Performing over head tricep extensions
When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.
- Find cable station with high cable pulley.
- Adjust to correct resistance. Connect relevant attachment.
- Stand with back to cable station, and attachment above head.
- Grasp the attachment from over head. Lunge forward with one leg, with arms
- still extended above head.
- Bend over to about 45°, with a straight back and good body posture.
- Upper arms should be extended above head, with elbows in line with torso, and elbows bent at about 90° so forearms and upper arms are at a right angle.
- Whilst keeping good body posture, extend forearms forward to contract triceps brachii.
- Slowly control attachment back to starting position, whilst keeping upper arms stationary.
- Repeat for desired amount of repetitions.
Tricep extensions courtesy of Fitness Uncovered - Bodybuilding & Fitness
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