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How to Perform the
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| Tricep Extension |
A popular exercise that directly targets the back of the arms known as the triceps.
If you are working out on a Home Gym then you will be using the Lat Pulldown as the bar for the exercise. At a Health Club you can use either! (sometimes the triceps station is very busy!)
Starting Position:
Stand facing
towards the machine- Position your feet so they are at shoulder width apart
- Bring the bar down using and palm down grip, lock your elbows into the side of your ribs on a 45 degree angle
- Poke your bum out and bend slightly forward
- Squeeze your abdominals firmly and take a deep breath in through your nose
- You are ready to go, just ensure you hold your elbows right next to the ribs so you do not move during the exercise
First Repetition:
Double check your abdominals are firm and tight- Take that deep breath in through the nose
- As you exhale push the bar towards the floor extending your elbows all the way until they are almost straight (keep them soft)
- Immediately bring the weight back to the start position counting 1,2, 3 and 4 taking a deep breath in through your nose
- Ensure the elbows come back to the original position and repeat until your desired repetitions are met
Important things to remember through the set:
- Keep the body strong and controlled throughout.
- Use the arms and only the arms during the entire workout
- Continue to count 1 and 2 as you push the weight
- Breathe out through the mouth during the Pushing phase
- Keep your posture and your abdominals tight as you push the weight
- As you bring the weight back up count 1, 2, 3 and 4
- Breathe in through the nose as your bring the weight to the start position
