The triceps extension is a weight training exercise that targets the triceps brachii muscle, which is responsible for elbow extension. Care must be taken to avoid elbow injuries, and variations include the lying triceps extension and triceps kickback.
A triceps extension is a weight training exercise that targets the triceps brachii muscle. Often simply called ‘the triceps’, this medium-sized muscle sits at the back of the upper arm and is primarily responsible for elbow extension. The triceps extension generally involves any movement that extends the elbow through a full range of motion against a weighted resistance. The triceps itself is a three-headed muscle, and when well developed, it contributes significantly to arm circumference.
Powerful for its size, the triceps is capable of moving a large amount of weight. It is precisely because of this power that care must be taken when performing the triceps extension. The nature of the movement itself tends to open up the elbow joint. Poor form, excess weight on the bar, or lack of warm-up can lead to elbow injuries during the triceps extension. While heavy loads are generally safe for use with compound triceps exercises, such as close-grip bench presses, this particular move is safer when using a lighter weight for high reps.
A triceps extension is usually performed while sitting on a chair or weight bench. As a starting position, a barbell is held overhead, arms fully extended. Keeping the elbows and upper arms stationary, the bar is lowered as far as the range of motion allows. The bar should return to the starting position in a slow and controlled manner. Any swinging of the torso or upper arms to assist the movement indicates that the bar may be too heavy, in which case a lighter weight should be used.
Variations on this move include substituting a dumbbell for a barbell, or performing the exercise in a standing or lying position. A lying triceps extension, also known as a skull crusher, begins with you lying prone on a weight bench with your arms extended perpendicular to the floor. Hands should grasp the bar with a narrow, narrow grip. The weight is lowered almost to the forehead, then returned to the starting position. This position will often allow you to handle more weight than a seated or standing extension, but it also carries a slightly higher risk of injury.
The triceps kickback, or dumbbell kickback, is a variation of the triceps extension that works each arm individually. With one knee resting the body on a weight bench, the lifter bends at the hips to bring the torso parallel to the floor. The arm opposite the supporting knee grasps a dumbbell and, with the upper arm in line with the body, moves from a 90° angle to full extension, and vice versa. As this variation usually involves a lighter weight moved over an increased range of motion, it is often a favorite for adding shape and definition rather than extra mass.
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