Lever Triceps Extension

Description

How to Do Lever Triceps Extension

1. 1
   Setup

   Adjust the seat height so your upper arms are parallel to the floor when your elbows are bent at 90 degrees and your forearms are on the pads.

2. 2
   Setup

   Grasp the handles with a pronated (palms down) grip, ensuring your elbows are tucked in close to your body and aligned with the machine's pivot point.

3. 3

   Exhale as you press the levers down and forward, fully extending your elbows until your arms are straight but not locked out, squeezing your triceps.

4. 4

   Inhale as you slowly and in a controlled manner allow the levers to return to the starting position, letting your triceps stretch under the resistance.

5. 5

   Maintain control throughout the entire range of motion, ensuring your elbows remain stationary and only your forearms move.

Tips

• Focus on initiating the movement solely with your triceps, consciously contracting them at the peak of the extension for maximum engagement.
• Keep your elbows fixed in position throughout the exercise; avoid letting them flare out or move forward and back, which shifts tension away from the triceps.
• Control the eccentric (lowering) phase of the movement, resisting the weight as it returns to the starting position to maximize muscle time under tension.
• Ensure a full range of motion, extending your arms completely without locking out your elbows, and allowing a good stretch at the top.

Common Mistakes

• ×Using momentum or swinging the weight instead of controlled movement reduces triceps activation; slow down the movement and focus on a deliberate contraction.
• ×Flaring the elbows out during the extension places undue stress on the shoulder joints and reduces triceps isolation; keep your elbows tucked close to your torso.
• ×Not fully extending the arms limits the triceps' contraction; ensure you reach full extension without hyperextending your elbows, maximizing the muscle's work.