Tag: brachii

Seated E-Z Bar Triceps Extensions

Sit or stand and grasp an E-Z bar with an overhand grip and arms vertical:
Inhale and bend the elbows to lower the bar
behind the head.

• Return to the initial position.
• Exhale at the end of the extension.

The vertical position of the arms strongly stretches the long head of the triceps brachii, emphasizing its contraction while working.
An overhand grip isolates the lateral head of the triceps brachii.
Contract the abdominal muscles and avoid arching the low back. If possible use a bench with support for the low back.

Variations:

• Close grip seated E-Z bar triceps extensions – performed with a narrow grip on the E-Z bar to emphasize the outer head of the triceps

• Reverse grip seated E-Z bar triceps extensions – performed with an underhand grip on the E-Z bar to emphasize the inner head of the triceps

• Seated E-Z bar overhead extensions with a twist – performed with a twisting motion of the E-Z bar at the top of the extension to add an extra stretch to the triceps

• Seated E-Z bar skull crushers – performed with a slow and controlled descent of the bar towards the forehead to increase the time under tension of the triceps.

Triceps Extensions

Lie on a horizontal bench and grasp the barbell with an overhand grip and the arms vertical:

• Inhale and lower the barbell to the forehead or behind the head by bending the elbows.
• Return to the initial position.
• Exhale at the end of the effort.

Comment: Because of individual variations in shoulder width, valgus angle at the elbows, and wrist flexibility, the hands can be closer or farther apart on the bar and the elbow angle more or less open during the exercise.
Using an E-Z bar helps prevent excessive strain at the wrists.

There are several variations for triceps extensions:

  1. Overhead triceps extensions: Done with a dumbbell or barbell, this exercise involves extending your arm overhead to work the triceps from a different angle.
  2. Close-grip bench press: This exercise involves doing a traditional bench press with a narrower grip, which places more emphasis on the triceps.
  3. Lying triceps extensions: This exercise is done lying on a flat bench, using a barbell or dumbbell, and involves extending your arm straight up towards the ceiling.
  4. Diamond pushups: This exercise involves placing your hands close together, forming a diamond shape, and doing pushups to target the triceps.
  5. Kickbacks: This exercise is done using a dumbbell and involves extending your arm straight back behind you to target the triceps.

Reverse Push Downs

Stand facing the machine with the arms next the body and elbows bent and grasp the handle with an underhand grip:

• Inhale and extend the forearms by straightening the elbows, keeping them tucked into the body.
• Exhale at the end of the movement.

The underhand grip isolates the medial head of the triceps brachii and precludes working with heavy weights.

When extending the forearms, the anconeus and wrist extensors also contract.
The extensor carpi ulnaris, extensor digitorum, extensor digiti minimi, and extensors carpi radialis longus and brevis keep the wrist straight with isometric contraction during the exercise.