Adjustment of Machine or Cable Settings:
• Set the machine or cable apparatus to an appropriate weight that allows you to perform the exercise with proper form.
• Ensure the handle or attachment is positioned at a height that allows for a full range of motion without strain.
• Stand or sit in a stable position with a neutral spine.
Grip and Hand Placement:
• Hold onto the handle or attachment with an overhand grip, keeping your hands shoulder-width apart.
• Ensure a firm grip, and position your hands so that your palms are facing down.
• Keep your wrists in a neutral position throughout the movement.
Body Position and Posture:
• Maintain good posture with your shoulders relaxed and down.
• Stand or sit with your core engaged to provide stability and prevent excessive swaying or leaning.
• Keep your elbows close to your sides throughout the exercise.
Initiating the Extension:
• Inhale and bend your elbows, bringing the handle or attachment toward the floor.
• Focus on extending your elbows fully, engaging your triceps at the bottom of the movement.
• Keep your upper arms stationary; only your forearms should be moving.
Full Range of Motion and Control:
• Aim for a full range of motion by fully extending your elbows at the bottom of the movement.
• Control the movement during both the extension and flexion phases, avoiding rapid or jerky motions.
• Feel a strong contraction in your triceps at the bottom of the movement.
• Tricep Extensions primarily target the triceps brachii, which is the muscle located at the back of the upper arm.
• Experiment with different grip variations, such as a rope attachment or a straight bar, to target the triceps from various angles.
• Include Tricep Extensions in your arm workout routine for comprehensive tricep development, and consider combining them with other tricep exercises for a well-rounded workout.