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The lying triceps extension is a strength training exercise that targets the triceps muscle. It involves lying on an exercise bench, holding a bar with a close grip, and lowering it beyond the crown of the head. Proper form and technique are crucial, and consulting with a personal trainer is recommended.
The lying triceps extension is a resistance exercise used to increase strength and tone in the triceps muscle. To perform the exercise correctly, some specific steps must be followed. Those who are concerned about their ability to perform the lying triceps extension correctly should consult with a personal trainer for additional insight.
The lying triceps extension is a type of strength training exercise that is commonly used to tone and strengthen the triceps muscle. The triceps muscle is located at the back of the upper arm, and is often considered one of the hardest muscle groups to hit. The main function of the triceps is elbow extension, which commonly occurs when pushing an object out of the body. Although this muscle is not overly large in size, its three attachments or heads mean that it is actually quite strong. In many cases, individuals have greater strength in the triceps than in the biceps or even in the shoulders.
To perform a lying triceps pushdown, athletes begin by lying on their backs on an exercise bench. Ideally, this bench should be high enough to hit them roughly between their knees and hips. Exercises should begin by holding a light bar with a relatively close hand grip, and should extend the bar up over the upper chest, keeping arms straight and palms down and away from the body.
After taking a few deep breaths, athletes will be ready to perform the triceps extension. At this time, the people performing the exercise bend their elbows, lowering the bar beyond the crown of the head. Ideally, individuals should stop lowering the bar once their elbows are bent to a ninety-degree angle. At this point, athletes should exhale deeply and straighten their arms back to the starting position. The exercise can be performed as many times as preferred, although studies have suggested that the best results occur with sets containing ten to fifteen repetitions of the triceps extension.
When performing the lying triceps extension, it is essential to use proper form and technique. Failure to do so can not only lead to serious athletic injuries, but can also leave the person trying to exercise frustrated and disappointed. Those who are concerned about their ability to perform the exercise correctly can consult with a personal trainer, who should be able to provide additional guidance.
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