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.
Dumbbell Kickbacks
Description
Dumbbell kickbacks are a great finishing movement for the triceps. Since it’s an isolation movement that is typically performed with little weight, it’s not the best selection to begin your workout with. Dumbbell kickbacks have some unique characteristics that differentiate it from other movements for the triceps. For example, studies have been conducted that show that the triceps produce their most effective isometric contraction when the arm is bent at a 90 degree angle. Exercises with an external torque pattern that mimic this loading pattern are the close grip press and standing tricep extension exercise. Dumbbell kickbacks on the other hand have an opposite torque pattern that overloads the muscle at its weakest position in extension. With the overload occurring while the arm is fully extended, all three heads of the triceps are recruited.
Video
A Video Demonstrating How To Perform Dumbbell Kickbacks Is Coming Soon!
Execution
- Grasp an appropriately weighted dumbbell. If the dumbbell is being held in your right hand, flex your left leg at the knee and rest it atop a flat bench.
- Bend over at the waist and support yourself by placing your left hand atop the bench as well. Proper positioning at this point has your back flat, your left arm extended with hand atop the bench and the upper portion of your right arm should be parallel with the floor.
- Exhale, fully extend your arm and briefly hold the contracted (extended) position. Keep your back flat throughout the motion.
- Inhale and slowly return back to starting position, ensuring that you control the resistance the whole time as opposed to simply dropping your arm.
- Repeat until the desired number of repetitions are completed.
- Switch sides and repeat.