Wednesday, January 6, 2016

Triceps Extension (Barbell Laying)

Target MusclesTriceps (Especially the outer and medial heads),  Brachioradialis
Starting Position:
1. Lie on your back on a fIat bench. If you have an excessive arch in  your back, place your feet on the end of the bench or on a low step.
2. Hold the bar with your hands slightly less than shoulder-width apart,  palms facing forwards.
3. The bar should be positioned directly over your head with your arms  fully extended.
The Movement:
1. Keeping your upper arms absolutely stationary, bend your elbows as  you lower the bar until it just touches your forehead.
2. Hold for a count of two; then straighten your arms back to the starting  position.
• For maximum muscle development, straighten your arms fully at the  end of the movement.
• Keep your elbows perfectly still - do not allow them to move out to the  sides, or backwards with the bar.
• Keep your lower back firmly down on the bench.
• Lower the bar as far back as you safely can to achieve the greatest  ROM.
EZ-bar: The movement may be performed with either a straight bar or an EZ-bar. The  EZ-bar places your forearms midway between supination and neutral, which  you may find more comfortable.
Lying dumbbell triceps extension: Use a dumbbell instead of a barbell, placing your hands against the inner  side of one of the end plates. You may also perform this exercise holding a  pair of dumbbells, palms facing each other.
Lying single-arm triceps extension: Perform the movement using a dumbbell (as above), one arm at a time,  palms facing inwards. You may use your free hand to steady your working  elbow.