Triceps Extension - Seated Plate Close Grip
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Triceps Strength Plate Flat Bench 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.
Sit on a supine (flat) bench with your feet flat on the floor. Grasp a plate and hold it with both hands at the top. Raise the plate straight above your head. This is your starting position. Lower the plate behind your head, while keeping your upper arms stationary close to your head. Inhale during this movement. Push the plate, 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. 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
Sit on a flat bench, holding a plate straight over your head, keeping your elbows close to your head.
Sit on a supine (flat) bench with your feet flat on the floor. Grasp a plate and hold it with both hands at the top. Raise the plate straight above your head. This is your starting position.
Step 2
Slowly lower the plate behind your head, in an arc, without moving your upper arms.
Lower the plate behind your head, while keeping your upper arms stationary close to your head. Inhale during this movement.
Step 3
Push the plate, in an arc, back to the starting position, keeping your upper arms stationary.
Push the plate, 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.