Triceps Extension - Lying Floor Plate
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Triceps Strength Plate Push Gym
Purpose: This exercise works primarily the triceps.
Benefits: The exercise eliminates isolates the triceps.
Lie on an exercise mat on the floor. Grasp a plate with hands at 9 o'clock and 3 o'clock. Push the plate 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 arms stationary, slowly lower the plate behind your head, keeping your forearms parallel to each other. Inhale during this movement. Slowly press the plate back up to the starting position, keeping your upper arms stationary. 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
Lie on the floor, holding a plate with straight arms over your head, hands at 9 o'clock and 3 o'clock.
Lie on an exercise mat on the floor. Grasp a plate with hands at 9 o'clock and 3 o'clock. Push the plate 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 plate behind your head, keeping upper arms stationary and forearms parallel with each other.
While holding the upper arms stationary, slowly lower the plate behind your head, keeping your forearms parallel to each other. Inhale during this movement.
Step 3
Slowly press the plate back up to the starting position, keeping your upper arms stationary.
Slowly press the plate back up to the starting position, keeping your upper arms stationary. Exhale during this movement. Grasp a plate with hands at 9 o'clock and 3 o'clock. Push the plate 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.