Triceps Extension - Cable Rope Overhead
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Triceps Strength Cable Machine Cable Rope Attachment Push Gym
Purpose: This exercise is used to target the triceps muscle to develop size, definition, strength, endurance and power.
Benefits: This exercise works all heads of the triceps.
Stand upright with your feet shoulder-width apart and your knees slightly bent with your back towards a low pulley machine. Grasp a rope attached to the cable and hold an ends in each of your two hands. Your elbows should be beside your ears. Feel the stretch in your triceps. This is your starting position. Push your hands in an arc with your triceps above your head. Do not move your upper arms, keeping them beside your ears. Exhale during this movement. Lower your hands, in an arc, relaxing your triceps, back to the starting position, keeping your upper arms stationary and close to your head. Inhale during this movement. Repeat for the recommended number of repetitions.
The triceps muscles are straight muscles with three heads. All three heads straighten the elbow while the long head, crossing the shoulder joint also adducts the shoulder (pulls it down from the side) and extends the shoulder (pulls it down from the front).
Step 1
Stand upright, holding a cable rope, feeling a stretch in your triceps. Keep your elbows close to your head.
Stand upright with your feet shoulder-width apart and your knees slightly bent with your back towards a low pulley machine. Grasp a rope attached to the cable and hold an ends in each of your two hands. Your elbows should be beside your ears. Feel the stretch in your triceps. This is your starting position.
Step 2
Push your hands above your head, in an arc, without moving your upper arms.
Push your hands in an arc with your triceps above your head. Do not move your upper arms, keeping them beside your ears. Exhale during this movement.
Step 3
Lower your hands, in an arc, back to the starting position, keeping your upper arms stationary.
Lower your hands, in an arc, relaxing your triceps, back to the starting position, keeping your upper arms stationary and close to your head. Inhale during this movement.