Triceps Extension - Tube Ball Single Reverse
Recommendations: 2-3 Sets, 10-15 Reps
Beginner Triceps Strength Resistance Tube Fitness Ball 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 bands of equal resistance. Attach them to each side of the fitness ball. Sit on the fitness ball with your feet shoulder-width apart. Hold the resistance tube handles in your hands, palms supinated (underhand grip), 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. Repeat for the recommended number of repetitions. 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. 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 fitness ball, holding resistance tube handles straight over your head, keeping your elbows close to your head.
Obtain two resistance bands of equal resistance. Attach them to each side of the fitness ball. Sit on the fitness ball with your feet shoulder-width apart. Hold the resistance tube handles in your hands, palms supinated (underhand grip), 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 arm.
Lower the right handle behind your head, while keeping your upper arm stationary close to your head. Inhale during this movement.
Step 3
Push the handle 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. Repeat as required.
Step 4
Slowly lower the left handle behind your head, in an arc, without moving your upper arm.
Lower the left handle behind your head, while keeping your upper arm stationary close to your head. Inhale during this movement.
Step 5
Push the handle 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. Repeat as required.