Triceps Extension - Suspended Chains
Recommendations: 2-3 Sets, 8-12 Reps
Beginner Triceps Strength Chains Push Gym
Purpose: Benefits This exercise works all heads of the triceps.
Benefits: This exercise is done with the addition of chains. The primary function of chains is to accommodate resistance. Chains are also a great means of weight loading (adding more weight to an exercise). Chains are also a great way for working the stabilizers.
Stand upright with your feet shoulder-width apart and your knees slightly bent. Grasp a stirrup handle with chains attached. Raise it straight above your head. This is your starting position. Lower the handle behind your head, while keeping your upper arms 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. 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 a chain. Raise the chain, in an arc, straight over your head, keeping your elbows close to your head.
Stand upright with your feet shoulder-width apart and your knees slightly bent. Grasp a stirrup handle with chains attached. Raise it straight above your head. This is your starting position.
Step 2
Slowly lower the handle behind your head, in an arc, without moving your upper arms.
Lower the handle behind your head, while keeping your upper arms stationary close to your head. Inhale during this movement.
Step 3
Push handle, in an arc, back to the starting position, keeping your upper arms stationary.
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.