Incline Barbell Triceps Extension

طريقة الأداء

1. 01Hold a barbell with an overhand grip (palms down) that is a little closer together than shoulder width.
2. 02Lie back on an incline bench set at any angle between 45-75-degrees.
3. 03Bring the bar overhead with your arms extended and elbows in. The arms should be in line with the torso above the head. This will be your starting position.
4. 04Now lower the bar in a semicircular motion behind your head until your forearms touch your biceps. Inhale as you perform this movement. Tip: Keep your upper arms stationary and close to your head at all times. Only the forearms should move.
5. 05Return to the starting position as you breathe out and you contract the triceps. Hold the contraction for a second.
6. 06Repeat for the recommended amount of repetitions.

نقاط الأداء الصحيح

• —Drive through the full range — do not cut the lockout short.
• —Set the bar path over mid-foot and keep it there.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.