December 25, 2009, Newsletter Issue #409: Standing Triceps Extension

Tip of the Week

The Standing Triceps Extension is an exercise in which one can workout the back of the arm, improving the ability and strength of the arm to straighten.  A lot of times the Upper Trapezius will enter into the motion, rounding the shoulders - i'll try and explain the proper posture so that hopefully will not happen.
Stand with feet hip-width apart and abdomen and glutes contracted lightly.  Grab the handle(s) and make sure that elbows are resting at the sides of the torso, with upper arms pointed directly towards the floor.  While keeping the head and shoulders back push the weight down towards the floor, making sure not to bring the shoulders forward or move the elbows from the sides of the body (this will isolate your triceps),  stopping once arms are straight.  If any pressure is felt in the shoulder or neck area, then you are doing too much weight and compensating therein (upper trapezius).  Slowly bring the weight back up, stopping once the arms are bent just above 90 degrees with elbows still right beside the body.  Pause, ensure you are in upright posture, repeat.
The Triceps Extension exercise, when done properly with elbows attached to the torso, will mightily burn the triceps.  There are 3 'heads' to your Tricep musculature: the long, middle and short heads.  When arm is bent 90 degrees and then extended fully straight, all 3 heads will be exercised.  That just means you'll have tighter/stronger arms.  Full Range of Motion; always a good thing to shoot for  :)

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