Cable overhead triceps extension
The cable overhead triceps extension is a great exercise to target the triceps muscles, which are located on the back of the upper arm. It's a seated exercise that isolates the triceps while helping to eliminate the use of momentum. This exercise is particularly effective for targeting the long head of the triceps, which is the largest section of the triceps muscle.
It's usually performed for moderate to high reps as part of an arm-focused workout. When doing this exercise, be sure to keep your back pressed against the back of the bench. Keep your elbows close to your head and your arms in a slightly bent position. Start by slowly extending your arms until they are fully extended and then slowly lower them back down.
This exercise can be done with a cable machine, a dumbbell, or a resistance band. When using a cable machine, be sure to select a weight that is appropriate for your fitness level. Make sure to keep your core and torso engaged throughout the exercise. Keep your breathing consistent and controlled.
The cable overhead triceps extension is an excellent exercise for building strength and toning your triceps. It can be done by beginners and advanced athletes alike. Make sure to keep your form in check and focus on the contraction of the triceps as you perform the exercise. With consistent practice, you will be able to build up your triceps strength and definition.
Type:
Strength
Muscles Used:
Triceps
Level:
Intermediate
Equipment:
Cable
Benefits Of This Exercise
- A great exercise to target the triceps muscles, which are located on the back of the upper arm.
- Isolates the triceps while helping to eliminate the use of momentum.
- Particularly effective for targeting the long head of the triceps, the largest section of the triceps muscle.
- Usually performed for moderate to high reps as part of an arm-focused workout.
- Can be done with a cable machine, a dumbbell, or a resistance band.
- Excellent exercise for building strength and toning your triceps.
- Helps to develop the mind-muscle connection with light to moderate weight.
- Cables provide constant tension on the muscles.
- Focus on the contraction of the triceps as you perform the exercise.
- With consistent practice, you will be able to build up your triceps strength and definition.
Step by Step Instructions For Cable overhead triceps extension
- Attach a rope to the bottom pulley of the pulley machine.
- Grasp the rope with both hands, using a neutral grip (palms facing each other), and extend your arms with your hands directly above your head. Keep your elbows close to your head and your arms slightly bent. This is your starting position.
- Slowly lower the rope behind your head while keeping your upper arms stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.
- Flex your triceps and return to the starting position as you exhale.
- Repeat for the recommended number of repetitions.
Variations: You can also perform this exercise seated with a bench that has back support, or you can use a dumbbell instead of the rope.
Warm Up Tips
- Attach a rope to the bottom pulley of the pulley machine.
- Grasp the rope with both hands, with a neutral grip (palms facing each other), and extend your arms directly above your head.
- Keep your elbows close to your head and your arms perpendicular to the floor.
- Slowly lower the rope behind your head, while keeping your upper arms stationary.
- Inhale as you lower the rope and pause when your triceps are fully stretched.
- Exhale and flex your triceps to return to the starting position.
- Repeat for the recommended number of repetitions.
Variations: You can also do this exercise seated with a bench that has back support, or use a dumbbell instead of the rope.
Tips for a successful warm-up:
- Start with a few minutes of light cardio to increase blood flow and warm up your muscles.
- Perform dynamic stretches for your triceps and shoulders to prepare them for the exercise.
- Start with a lighter weight or resistance and gradually increase as you feel more warmed up.
- Focus on maintaining proper form throughout the exercise, especially keeping your back pressed against the bench and your elbows close to your head.
- Engage your core and
Cable overhead triceps extension Safety Tips
- Attach a rope to the bottom pulley of the pulley machine.
- Grasp the rope with both hands, ensuring a neutral grip (palms facing each other).
- Keep your back pressed against the back of the bench if seated, or maintain a stable standing position.
- Extend your arms with your hands directly above your head, elbows close to your head and arms perpendicular to the floor.
- Slowly lower the rope behind your head while keeping your upper arms stationary.
- Inhale as you lower the rope and pause when your triceps are fully stretched.
- Exhale and flex your triceps to return to the starting position.
- Repeat for the recommended number of repetitions.
- If using a dumbbell or resistance band, follow the same range of motion as with the rope.
- Choose a weight or resistance level that is appropriate for your fitness level.
- Maintain engagement of your core and torso throughout the exercise.
- Breathe consistently and control your breathing.
- Focus on the contraction of your triceps as you perform the exercise.
- Start with moderate to high reps and gradually increase the intensity as you progress.
- Ensure proper form and technique to avoid strain or injury.
Incorporating Into Other Workouts
One way to incorporate the cable overhead triceps extension into your workout is to include it as part of an arm-focused routine. Here's an example of how you can structure your workout:
1. Warm up: Start with 5-10 minutes of light cardio to get your blood flowing and warm up your muscles.
2. Compound exercises: Begin your workout with compound exercises that target multiple muscle groups, such as bench presses or push-ups. This will help to activate your triceps and prepare them for isolation exercises like the cable overhead triceps extension.
3. Isolation exercises: After your compound exercises, move on to isolation exercises that specifically target the triceps. Include the cable overhead triceps extension as one of these exercises. Perform 3-4 sets of 8-12 repetitions, using a weight that allows you to maintain proper form and feel a strong contraction in your triceps.
4. Superset with bicep exercises: To maximize your arm workout, you can superset your tricep exercises with bicep exercises. This means performing a set of cable overhead triceps extensions followed immediately by a set of bicep curls. This will provide a balanced workout for your arms and help to increase overall arm strength and size.
5. Finish with stretching: Once you've completed your tricep exercises, finish your workout with some stretching to promote muscle recovery and flexibility. Focus on stretching the triceps by extending one arm overhead and gently pulling the elbow with your opposite hand