Seated Triceps Extension
Description
The seated tricep extension - as with most other machine exercises - is a great way to gain introductory experience to the new movement. The minimal need for stability allows the trainee to focus on feeling the contraction rather then trying to perform a complex motor movement.
Video
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Execution
- Adjust the machine to the appropriate settings (seat height and resistance). Sit down and place the back of your arm against the padding provided.
- Grasp the handles using a neutral grip and ensure that the elbows are positioned shoulder width apart.
- Exhale and extend your arms while keeping your triceps in contact with the padding. Once your arms are straight, briefly hold the position and focus on the contraction.
- Inhale and at a controlled speed, allow your arm to bend back to starting position.
- Repeat until the desired number of repetitions are completed.
Variations
As your arm moves back into flexion (the eccentric portion of the movement) you’ll typically be able to handle more resistance as our muscles are stronger as they’re lengthening. Having your spotter apply additional resistance by pushing against the metal handle supports is a great way to increase the difficulty of the exercise.