Lying tricep extensions , also known as skull crusher and French extensions or French presses , are strength exercises used in various forms of strength training. Lying on tricep extension is one of the most stimulating exercises for an entire group of tricep muscles in the upper arm. This works the triceps from the elbow to the dorsi of latissimus. Due to the full use of the Triceps muscle group, tricep lying extensions are used by many as part of their training regimen.
The Triceps extension is an isolation exercise, which means they only use one joint. While joint exercises are recommended to develop all the muscle groups involved in functional movement, tricep extension can be beneficial to correct imbalance in triceps or rehabilitate from injury. In bodybuilding, this exercise is used to target triceps for growth.
A study sponsored and conducted by the American Council on Exercise reveals that the extension is about 70-90 percent effective compared to triangles that are driven for triceps. However, extensions do not put pressure on the wrist so they are an alternative for people with wrist injury or injury.
Video Lying triceps extensions
Execution
Instructions:
- Lying on a flat bench with your feet on the ground and your head hanging just above the bench, so that the end of the bench is located between the neck and the head.
- Take the barbell with the hand grip (palm go from the body) and hold it above the head so that the arm sustains the weight. Do not hold hold your arms straight over face 12 o'clock, but more at an angle more like clock 10, with 3 o'clock legs. All weights must be in triceps.
- Now bend your arm at the elbow, bring the bar down near the forehead.
- Keep your elbows in the same position, do not let them move out.
- Press again to start the 10 o'clock position
Try not to move the elbow too much; try to keep them the same width during the entire movement.
Maps Lying triceps extensions
Variations
French Vertical Extensions
In this variation, the exercises are performed while standing (or sitting on a low-support device - allowing the shoulders to move fully). With respect to gravity, the weight is still raised in the same way. With respect to the body, the weight held is not above the head rather than above the face.
As with all weight training movements, it is important to keep the weight under constant control on the way down and up. This exercise can be done standing, sitting or lying on one's back. Like most weight training, it is recommended to start with a lighter weight and then gradually increase the weight as the muscle becomes stronger.
Incline EZ-bar Shared Tricep Extensions
In this variation, the exercises are performed lying on a leaning bench with an EZ-bar that is said to hit a muscle group at different angles stressed in a new way. Simply thinking of the position of the body relative to the raised arm will explain this. Being on a flat bench and lifting arms straight up like at the top of the press bench is a reference point. When it leans from this position, the arm will create a dull corner with the lower body. This stretch is what strikes a long hard tricep's head, because the arm should point as far back as you are as comfortable as possible to receive the best stretch of long head.
Extension Triceps Push-up
A Triceps extension push-up can be performed as a weight training course and is thus an ideal substitute when heavy lifting equipment is not available. To perform push-up tricep extensions, a person starts on the ground in a board position with his body supported by the legs and forearms. While maintaining a tight form, the triceps are extended until the person is in a standard push-up position. Tricep then casually returns the body to the position of the board so that other loops can be done.
More
Another variation is done with the dumbbell, lying on the ground, touching the dumbbell to the forehead and then stretching out the arm completely.
References
Source of the article : Wikipedia
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