Triceps Extension - Resistance Tube Reverse Alternate
Recommendations: 2-3 Sets, 10-15 Reps
Beginner Triceps Strength Resistance Tube 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.
Obtain two resistance tubes of equal resistance. Stand upright with your feet shoulder-width apart, on one end of each resistance tube, and your knees slightly bent. Hold a resistance tube handle in each hand, palms down (reverse grip). Raise the handles straight above your head. This is your starting position. Lower the right handle behind your head, while keeping your upper arm stationary close to your head. Inhale during this movement. Push the handle, in an arc with your triceps, back to the starting position, keeping your upper arms stationary and close to your head. Exhale during this movement. . Hold a resistance tube handle in each hand, palms down (reverse grip). Raise the handles straight above your head. Lower the left handle behind your head, while keeping your upper arm stationary close to your head. Inhale during this movement. Push the handle, in an arc with your triceps, back to the starting position, keeping your upper arms stationary and close to your head. Exhale during this movement. . Hold a resistance tube handle in each hand, palms down (reverse grip). Raise the handles straight above your head. Repeat for the recommended number of repetitions.
The triceps muscle group 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 both resistance tube handles straight over your head, keeping your elbows close to your head.
Obtain two resistance tubes of equal resistance. Stand upright with your feet shoulder-width apart, on one end of each resistance tube, and your knees slightly bent. Hold a resistance tube handle in each hand, palms down (reverse grip). Raise the handles straight above your head. This is your starting position.
Step 2
Slowly lower the right handle behind your head, in an arc, without moving your upper arms.
Lower the right handle behind your head, while keeping your upper arms stationary close to your head. Inhale during this movement.
Step 3
Push the handles, in an arc, back to the starting position, keeping your upper arms stationary.
Push the handles, in an arc with your triceps, back to the starting position, keeping your upper arms stationary and close to your head. Exhale during this movement. . Hold a resistance tube handle in each hand, palms down (reverse grip). Raise the handles straight above your head.
Step 4
Slowly lower the left handle behind your head, in an arc, without moving your upper arms.
Lower the left handle behind your head, while keeping your upper arms stationary close to your head. Inhale during this movement.
Step 5
Push the handles, in an arc, back to the starting position, keeping your upper arms stationary.
Push the handles, in an arc with your triceps, back to the starting position, keeping your upper arms stationary and close to your head. Exhale during this movement. . Hold a resistance tube handle in each hand, palms down (reverse grip). Raise the handles straight above your head.