Welcome to the physiogain community, today we are going to discuss the correct way to do tricep extensions.
Your exercise routine in the gym always includes triceps exercises because the triceps are the major muscles of our arm to perform extension activities.
When bodybuilders try to grow their arms, their main focus is on the triceps muscle as triceps muscles make up two-third of our arm.
To train tricep muscle, we need to focus on the three heads of tricep muscles and for that, we need to perform exercises targeting the specific head.
Lying barbell triceps extension
- Sit at the one end of the flat bench and then lie back on the bench so that the head is placed at the other end of the bench.
- Place your head, shoulder, legs, and buttocks in a five-point body-contact position.
- Signal the spotter to pick up the barbell and place it in your hands.
- Grasp the barbell with a closed, and pronated grip.
- Take the barbell to an extended elbow position with the elbow slightly externally rotated so the elbow point away from your face.
- Your arms should be perpendicular to the bench and both hands stay parallel to each other.
- Start the exercise by lowering the barbell by flexing your elbow.
- Flex your elbow till it reaches the forehead or face, but the people who have slightly longer arms can take the barbell to the top of the head.
- While flexing the elbow, there should be no movement at the should joint or the elbow should remain perpendicular to the flat bench and keep your wrist stiff.
- Keep your body in the 5- point body-contact position
- Start moving the barbell upward by extending the elbow.
- No movement at the elbow or shoulder joint.
- Keep extending the elbow until it is fully extended but not forcefully locked.
- Keep your wrist stiff and your upper arms parallel to each other.
Seated overhead barbell triceps extension
- Grasp the bar evenly with the closed and pronated grip, it shoulder be narrower than the shoulder-width apart so that on extending the elbow, thumbs may touch each other.
- Follow all the preparatory body positions and lifting rules.
- Sit on one end of the flat bench and Position your feet on the ground wider than the hip-width apart.
- Take the barbell at the elbow extended position above the shoulder, both your arms should be parallel to each other and perpendicular to the ground.
- Elbow should be slightly externally rotated so the elbow point away from the face.
- Begin your exercise by lowering the bar or start flexing the elbow.
- Keep the wrist stiff and arms parallel to each other.
- No movement should be seen at the shoulder joint.
- Keep lowering the bar or flexing the elbow until it reaches the back of the neck or at its lowest position.
- Maintain your body’s erect position and feet flat on the floor.
- Begin to extend the elbow or start taking the bar upwards in a controlled way.
- Keep the wrist stiff and no movement should occur at the shoulder joint.
- Arms should stay parallel to each other.
- Extend the elbow until it reaches the topmost position but is not forcefully locked.
- The back should stay straight and feet flat on the floor.
Triceps pushdown (machine)
- Stand under the high pulley machine with the torso erect or back straight, shoulder held back, the head is in the neutral position with the eyes focused ahead.
- Grasp the bar evenly with a closed grip so that extended thumbs are touching each other.
- Keep the wrist stiff and hold the bar with a pronated grip.
- Place your feet shoulder-width apart with the knee slightly flexed.
- Bring the bar down to the upper arm and elbow against the side of the torso, with the forearm parallel to the ground.
- Don’t lean forward or turn your head.
- Your body should be close enough to the machine so the cable should be perpendicular to the floor.
- Keep your abdominal muscle slightly contracted.
- Begin your exercise by extending the elbow or pushing the bar down.
- Keep your wrist stiff and no movement should occur at the shoulder joint.
- Continue to push down the bar until it reaches its lowermost position without squatting down slightly or turning the cable right or left.
- Maintain the erect torso and movement should only occur at the elbow joint.
- Take the bar back to the starting position in a controlled manner and keep this thing in your mind to not do this motion by giving a jerk.
- Keep the arms stationary as they should not move forward.
- Keep the wrist stiff and the upper arms perpendicular to the ground.
- Continue this motion until the forearm is fully parallel to the ground.
Related blog post – How to do bicep curls correctly?