Triceps Extension - Incline Barbell
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Triceps Strength Barbell Incline Bench Pull Gym
Purpose: This exercise works primarily the triceps.
Benefits: The exercise eliminates isolates the triceps.
Position yourself so that the base of your head is against the end of an incline bench. Grasp a barbell, with an underhand grip, hands about shoulder-width apart. Push the barbell up so that it is over your head (not your chest). This angle will keep tension on your triceps throughout the exercise. Your elbows should be close to your body. This is your starting position. While holding the upper arm stationary, slowly lower the bar behind your head, keeping your forearms parallel to each other. Inhale during this movement. Slowly press the bar back up to the starting position. Exhale during this movement. Repeat for the recommended number of repetitions.
The triceps is a straight muscle with three heads. The long head straightens the elbow, adducts the shoulder (brings it from a side position to the body) and extends the shoulder (brings the arm from a front position down to the body). The lateral head (outer head) straightens the elbow. The medial head also straightens the elbow.
Step 1
Sit on an incline bench, holding a barbell with straight arms over your head, underhand medium grip.
Position yourself so that the base of your head is against the end of an incline bench. Grasp a barbell, with an underhand grip, hands about shoulder-width apart. Push the barbell up so that it is over your head (not your chest). This angle will keep tension on your triceps throughout the exercise. Your elbows should be close to your body. This is your starting position.
Step 2
Lower the barbell behind your head, keeping upper arms stationary and forearms parallel with each other.
While holding the upper arm stationary, slowly lower the bar behind your head, keeping your forearms parallel to each other. Inhale during this movement.
Step 3
Slowly press the bar back up to the starting position.
Slowly press the bar back up to the starting position. Exhale during this movement. Hold a barbell, with an underhand grip, hands about shoulder-width apart.