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Tricep Extension

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Tricep Extension   


Primary Muscles:
 
Triceps

tri ext muscles

SecondaryMuscles: 
Deltoids, Biceps, Trapezius

 Level of Difficulty:  (3/10)   

Scale 3

 Repetitions: 
     •
 10-15 Reps - General toning 

 Instructions 

  • Hold one weight with one hand overhead. Keeping your upper arm in place, slowly lower the weight straight down behind your head, as low as you can naturally go.   

  • Raise the weight upward over your head until your arm is extended.

  • Lower the weight behind your head in a slow, controlled manner

  • Once repetitions are complete on one arm, swap and repeat on the other.

Teaching Points  
  • Breath out as your raise your arm and breath in as you lower. 
  • Keep one hand in contact with the upper arm to avoid it swinging 
  • Keep the knees soft (slightly bent) 
  • Extend the hand directly up toward the ceiling  
  • Ensure a good posture is adopted                     

                                                                                                         

 Adaptations 
  • Perform the exercise seated 
  • Use two arms  
 Progressions 
  • Increase weight 
  • Decrease repetition speed