FAST-ATTACH FITNESS

EXERCISE INSTRUCTIONS

TRICEPS EXTENSION

Primary Muscle Targeted:

Triceps Brachii

Learning Difficulty Level: Intermediate

Setup Difficulty Level: Beginner

Performance Difficulty Level: Intermediate

DEMONSTRATION VIDEO

EQUIPMENT & ATTACHMENTS

Equipment Needed To Perform This Exercise

• Adjustable-height single or adjacent dual cable machine

• Adjustable bench

• Seatbelt Extender

• Fast-Attach All In 1 Fitness Strap

Equipment Shown Here

BODY MASTERS ADJUSTABLE-HEIGHT SINGLE CABLE MACHINE

Body Masters Adjustable-Height Single Cable Machine

Prime Fitness Adjustable Bench

Fast-Attach All In 1 Fitness Strap

• Click the links above to purchase

Choose One Attachment Option To Perform This Exercise

**Any attachment with a (*) sign is recommended as the best option**

• Short bar*

• Horizontal handles

• Vertical handles

• Wrist straps

Attachments Shown Here

CORE SABER

• Click the links above to purchase.

SETUP

Equipment Setup

**• 45* bench**

Equipment Distance From The Cable Pulley

• Approximately 1 foot

Attachment Setup

• Connect the All In 1 Fitness Strap to an adjustable-height single or adjacent dual cable machine or to a low cable pulley system.

• If you are using a single cable machine, connect the center anchor ring to the cable pulley.

• If you are using an adjacent dual cable machine, connect the side anchor rings to the adjacent dual cable pulleys.

• Attach the short bar or handles to the All In 1 Fitness Strap.

• Position the short bar or handles on the ground by the backside of the bench.

All In 1 Fitness Strap Attachment Setting Shown Here

• Loop 2

Angle Of Resistance

**• Approximately 70* upward**

EXERCISE INSTRUCTIONS

Getting Into Starting Position

• From a seated position with the side of your torso against the bench pad, reach behind you with one hand and grab the short bar.

• Now simultaneously rotate your body until your back is against the bench pad as you raise the short bar over your head with one hand. This may be difficult for those with poor shoulder mobility or rotator cuff issues.

• Now reach back with your other hand to grab the short bar with your hands close to the ends of the bar.

• Make sure that the short bar is positioned below your fingers to get leverage from your wrists. You may find it helpful to curl your wrists to sink the bar into your palms for better leverage.

• If you use handles, grab both handles with one hand and simultaneously rotate your body until your back is against the bench pad as you raise the handles over your head with one hand. This may be difficult for those with poor shoulder mobility or rotator cuff issues.

• Now reach back with your other hand to grab one of the handles.

• Position the handles at a narrow to medium width that is comfortable for you.

Starting Position

• Seated

• Face away from the cable pulley

• Legs bent in a position that is comfortable for you

• Feet flat on the ground

• Scapula elevated and slightly protracted in a position that is comfortable for you

• Shoulders fully flexed and slightly externally rotated

• Arms fully bent with upper arms vertical and forearms angled down behind your head

• Elbows point up

• Hold the short bar with an overhand grip

Performing The Concentric Portion Of The Movement

Option 1 (Short Bar):

• Initiate the movement by hinging at your elbows to begin to straighten out your arms. Do not initiate the movement by arching your back or attempting to pull your arms further back.

• Keep your shoulders in a fixed position throughout the movement. Do not move your shoulders back and forth as this will cause your arms to drift back and forth.

• Keep your elbows in a fixed position throughout the movement. Do not let your elbows drop down as this turns the movement into a press.

• Keep the elbows tucked and pointing forward or slightly outward. Do not allow your elbows to flare out wide as this will place heavy stress on your elbows.

• For additional leverage, you can keep your core tight and press your feet into the ground.

• Use a slow-to-moderate, controlled tempo that works best for you.

• Your primary focus and concentration should be on using your mind-muscle connection to visualize your tricep muscles contracting. You may count the number of seconds to control your rep speed as long as this doesn't interfere with your concentration on your technique.

• Focus on contracting your triceps concentrically by fully straightening your arms vertically to drive the short bar straight up as close to vertical as possible.

**• You are ok to use up to approximately a 70* upward cable angle but preferably not beyond that.**

Option 2 (handles):

• For some users, it is recommended to use handles that are smaller so you can achieve a full range of motion on the descent.

• Use your preference of an overhand or neutral grip. If you have elbow issues, use vertical handles that allow for a neutral grip. An overhand grip will place more tension on your elbows, and an underhand grip does not work well.

• follow the technique instructions listed in option 1 above.

• It is ok to let your elbows slightly flare out because the strap travels in a "v" shape. do not allow your elbows to flare out wide as this will place heavy stress on your elbows.

Finish Position

• Arms straight up

Performing The Eccentric Portion Of The Movement

• Initiate the eccentric hinging at your elbows so that your forearms travel back in an arc motion behind your head.

• Focus on keeping your shoulders and upper arms in a fixed position.

• Maintain constant control of your elbows throughout the entire eccentric movement as you feel the tension in your tricep muscles. Do not relax and let the resistance do the work during the eccentric portion of the movement, as this reduces the work on your tricep muscles and decreases the effectiveness of the exercise.

Getting Out Of Position And Returning The Attachment

• Remove one hand from the short bar.

• If you use handles, grab both handles with one hand.

• The arm holding the attachment(s) will now be in an externally rotated position as you begin to rotate your body to place the attachment(s) on the ground. This may be difficult for those with poor shoulder mobility or rotator cuff issues.

Safety And Injury Prevention

• If you have elbow issues, use a vertical attachment that allows for a neutral grip.

• Do not position your bench too far away from the cable pulley as this will place additional stress on your elbows.

• Do not use too much resistance, as this can result in an elbow injury, a pulled muscle, or even a torn muscle, especially for exercises like this where you start in a deep-stretched position.

• Do not let your elbows flare out wide as this will place heavy stress on your elbows.

• Do not lock your elbows out at the end of the movement. Locking your elbows out can cause joint strain or injury.

• Do not bounce or use momentum at the bottom of the movement, especially for an exercise like this that puts you in a deeply stretched position with a higher risk of injury.

• Do not allow your shoulders and upper arms to drift back and forth as this can potentially turn the movement into a pullover, which puts additional strain on your rotator cuff.

• Do not arch your lower back as this can strain your lumbar spine and encourage you to turn the movement into a pullover.

• Maintain good form, and do not use an excessive amount of resistance that may cause you to neglect proper posture and lose control.

• To avoid muscle tightening and cramping, do not squeeze your muscles too tightly in the fully contracted position.

• Stop immediately if you feel any significant pain beyond normal muscle burn, fatigue, and soreness, such as a sharp pain, joint pain, and pain that increases with movement and/or limits movement.

Exercise Setup Limitations

• Those who use handle attachments may not be able to achieve a full range of motion depending on the height of your cable pulley, the length of your arms, and the size of the handle attachments.

• Those with poor shoulder mobility or rotator cuff issues may find it difficult to maneuver the attachment(s) to get into the starting position and out of the finish position.

Common Mistakes

• Do not initiate the movement by arching your back or attempting to pull your arms further back. This will turn the movement into a pullover. Initiate the movement by hinging at your elbows to begin to straighten out your arms.

• Do not move your shoulders back and forth as this will cause your arms to drift back and forth and turn the movement into a pullover. Keep your shoulders in a fixed position throughout the movement.

• Do not let your elbows drop down as this turns the movement into a press. Keep your elbows in a fixed position throughout the movement and focus strictly on bending the elbows.

• Do not allow your elbows to flare out wide as this will place heavy stress on your elbows. Keep the elbows tucked and pointing forward or slightly outward.

• Do not lock your elbows out at the end of the movement. Keep your arms straight with a very slight bend in your elbows.

• Do not initiate the eccentric by moving your shoulders back, dropping your elbows, or arching your back. Initiate the eccentric simply by bending your elbows.

• Do not cut the range of motion short. This exercise requires a good stretch in your triceps.

• Do not use momentum in an attempt to move the resistance, as this will reduce the work on the target muscle and shift the work to your joints and other body parts and may result in injury. Control the resistance at a steady pace that is comfortable for you, especially for an exercise like this that puts you in a deep-stretched position.

Tips

• It is highly recommended to use light to moderate weight with this exercise due to the deep stretch in your triceps. Use a weight that you can handle for at least 10 to 12 reps.

• For some users, it is recommended to use handles that are smaller so you can achieve a full range of motion on the descent.

• If you have elbow issues, use vertical handle attachments that allow for a neutral grip. An overhand grip will place more tension on your elbows, and an underhand grip does not work well.

• Use your mind-muscle connection to keep your shoulders still and visualize your elbows bending up and down to feel the tension in your triceps muscles.

Set Extenders And Exercise Progressions

• Once you reach the point of muscular failure, you can extend the set further to increase the intensity by pausing and resting long enough to perform at least 1 more rep. If you do this, it is recommended to turn your body to the side as if you were getting out of finish position to take the stress off your elbows and reset yourself when your rest is over.

Progress by:

• adding more resistance while maintaining good form.

• performing bodyweight exercise variations.

Benefits Of This Exercise

• This exercise is a safer and more comfortable alternative to a free weight triceps extension because it is easier to set the weight down when you are finished rather than having to reach back to set the weight on the ground.

• Simulates commercial triceps extension machines.