Machine Triceps Extension

طريقة الأداء

1. 01Adjust the seat to the appropriate height and make your weight selection. Place your upper arms against the pads and grasp the handles. This will be your starting position.
2. 02Perform the movement by extending the elbow, pulling your lower arm away from your upper arm.
3. 03Pause at the completion of the movement, and then slowly return the weight to the starting position.
4. 04Avoid returning the weight all the way to the stops until the set is complete to keep tension on the muscles being worked.

نقاط الأداء الصحيح

• —Drive through the full range — do not cut the lockout short.
• —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.