Standing Overhead Barbell Triceps Extension

طريقة الأداء

1. 01To begin, stand up holding a barbell or e-z bar using a pronated grip (palms facing forward) with your hands closer than shoulder width apart from each other. Your feet should be about shoulder width apart.
2. 02Now elevate the barbell above your head until your arms are fully extended. Keep your elbows in. This will be your starting position.
3. 03Keeping your upper arms close to your head and elbows in, perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
4. 04Go back to the starting position by using the triceps to raise the barbell. Breathe out as you perform this step.
5. 05Repeat 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.