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.
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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.
Triceps Roll Out
Description
Once your triceps are fatigued and your workout is coming to an end, that’s when you perform this movement. This exercise is a great way to train the triceps with minimal equipment, which makes this perfect for home based training programs. Unlike a lot of other movements for the triceps, this particular exercise requires a great deal of stabilization to properly execute. In order to stabilize, additional muscles are recruited - particularly throughout the core region. On the downside, the stabilization requirements make performing this exercise somewhat difficult for beginner trainees to execute.
Execution
- From a kneeling position, place your palms atop an exercise ball. Your arms should be extended and your knees are to be positioned behind your hips.
- Tighten up your abdominal region to protect your lower back.
- Inhale and at a controlled speed, flex arms and gradually move your forearms onto the ball. The ball will be rolling away from you as the movement progresses.
- Exhale and fully extend arms.
- Repeat until the desired number of repetitions are completed.
Variations
Moving into a position that has your knees off the floor will increase the difficulty and make stabilizing the movement more difficult.
To further increase the level of difficulty, place your legs atop a bench.