The 6 Variants Of The High Pulley Triceps Extension

The 6 Variants Of The High Pulley Triceps Extension

The 6 Variants Of The High Pulley Triceps Extension

Cable Incline Triceps Extension

With an inclined bench and a straight bar, you have the material you need to forge triceps out of hardened steel. Despite the intense burning that this exercise generates in the deepest muscles in the back of the arms, I guarantee you will love it.

The advantage of Cable Incline Triceps Extension

Like the Dumbbell triceps extensions and the Lying triceps extension, the Cable incline triceps extension more effectively solicits the long portion of the triceps. Why then bother to learn one more exercise for the long serving? Because this one allows you to use greater resistance than the other exercises you do, and this, over the full range of motion .

In most arm movements, the maximum resistance is when the bends are bent at 90 °. However, the use of a pulley also makes it possible to increase the resistance during the intermediate parts of the movement. Another advantage of this exercise is that it lends itself easily to the execution of degressive sets. If you want to extract a few extra reps after reaching muscle exhaustion, it is easier to ask a partner to move the pin than to pass another pair of dumbbells or to remove discs on a bar, maneuver Which lets the muscles rest.

How do the Cable incline triceps extension?

  • Adjust a bench inclined at 30 ° and place it in front of the high pulley so that the backrest is oriented towards the loads.
  • Attach a straight or EZ bar to the end of the high pulley cable.
  • Sit on the bench so that your back rests against the backrest .
  • Get the bar through your partner, grasp it with both hands, palms hands up, so that your elbows are bent to and your arms perpendicular to the ground. This is the starting position.
  • Keeping the arms still, tighten the triceps strongly to extend the elbows until locked. Exhale when you push during the most difficult phase of the movement.
  • Hold the final position for a moment to get a strong contraction of the triceps .
  • Slowly raise the bar back to the starting position, inspiring either during the descent or after you have returned to the starting position. Repeat to make the required number of repetitions.

Cable Rope Triceps Extension

Taking the rope makes it possible to apply more intensely to the lateral head of the triceps. The isometric contraction at the end of movement makes it possible to feel the effort well. With a heavy load, it is advisable to tilt the bust forward for more stability. Very easy to perform, this exercise can be performed by beginners in order to gain enough strength to move to more complex movements.

How to make the Cable Rope Triceps Extension?

  • Standing in front of the high pulley, use the rope with a neutral plug (palms inwards). Your feet should be parallel, or place one foot slightly in front of the other.
  • Lean forward from the waist at an angle of no more than 10 or 15 degrees, and place your elbows slightly in front of your body with your hands apart, approximately equal in width to the shoulders.
  • Keep your elbows against the sides of the body, inhale a little more than normal and hold your breath by pushing your hands down.
  • By passing the 90 ° flexion angle of the elbow, begin to make a pronation movement that brings your palms toward the ground while slightly spreading the rope to the sides.
  • Tighten your arms completely, then exhale back to the starting position, where your forearms are slightly above the parallel to the ground.
  • Keep a firm grip throughout the movement so that your hands and forearms stay aligned all the time.
  • Keep the bust and the upper part of your arms all the time motionless throughout the performance.

4 training tips

  1. Many people keep their hands tight at the bottom of the movement, because it’s easier; Yet spreading your hands allows you to target another part of the triceps .
  2. Fully turn your palms down to get a stronger contraction of the triceps . You will distinctly feel a stronger contraction than when you are in pronation.
  3. You can use heavy loads with this exercise, but if the exercise is excessively heavy, it will limit the ability to fully extend the arms and perform pronation of hands.Use a load that will allow you to do this exercise effectively.
  4. To get a greater stretch in the long portion of the triceps, slightly tilt your bust forward and move your elbows slightly in front of your body.

What muscles are involved?

The triceps brachii is a voluminous muscle that covers the posterior part of the arm. There are three beams (the external beam, the internal beam and the long portion) that are clearly visible in a bodybuilder who has good definition and good muscle development. This exercise recruits the three bundles.

Triceps Pushdown

This exercise makes it possible to congest and almost completely isolate the external and internal beams of the triceps.

How to make the Triceps pushdown?

  • Standing, facing the high polley, hands on the handles, elbows along the body.
  • Flex your knees slightly.
  • Keep your gaze pointing forward, vertical bust and toned abs.
  • Inspire and make an extension of the forearms, taking care not to spread the elbows of the body.
  • Contract the triceps.
  • Return to the starting position by braking the return phase.
  • Do not let the forearms rise higher than the horizontal, otherwise wrist flexors will intervene to prevent wrist extension, reducing the effect of exercise on the triceps.

Unilateral Cable Triceps Extension

How to make Unilateral cable triceps extension?

  • Attach a handle to the end of the cable of a high pulley, with the hand in supination, the elbow being wedged against the sidewall.
  • Flex your knees slightly.
  • Keep your gaze pointing forward , vertical bust and toned abs.
  • Inspire and pull the handle down until the arm is fully extended.
  • Contract the triceps.
  • Return to the starting position by braking the return phase.
  • Expire at the end of the movement.

Reverse Grip Triceps Pushdown

The grip supination does not allow you to work with a heavy load, exercise is therefore performed with a light load to work the triceps and concentrate the effort on the medial head . When the forearms are extended, the ankles and extensors of the wrists are also used. These latter muscles (ulnar extensor of the carpus, extensor of the fingers, keep the right wrist by an isometric contraction during the execution of the movement.

Rope Horizontal Triceps Extension

The horizontal extension to the rope is a variant of the horizontal extension with the bar. The advantage of working with the rope is that it makes it possible to apply all the beams of the triceps . This makes it an excellent insulation exercise for drawing triceps.

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