Kneeling Overhead Tricep Extension (Over Flat Bench) 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
None
Execution
Isolation
Force Type
Push
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Kneeling Overhead Tricep Extension (Over Flat Bench) is an effective exercise that targets the triceps, focusing on building strength and muscle definition. Performed using a cable machine, this movement involves kneeling in front of a flat bench with the cable attached to a rope or bar, extending the arms overhead. The exercise isolates the triceps as you extend the arms fully, maintaining a controlled motion to engage the muscle throughout the movement. It is ideal for individuals looking to target the triceps with minimal involvement of secondary muscle groups, making it a great addition to any tricep-focused workout routine.
How to Perform
Begin by setting up the exercise: place a flat bench lengthwise in front of a cable pulley machine. Attach a straight bar to the high pulley and select an appropriate weight on the stack.
Grip the bar with an overhand grip, keeping your hands shoulder-width apart, and turn away from the pulley to face the bench.
Pull the bar off the stack and kneel down in front of the bench. Position the bar behind your head, and rest your upper arms on the bench for stability.
Ensure your elbows extend slightly over the edge of the bench, and lower your head so that your neck is relaxed. This is your starting position.
Begin the exercise by extending your arms forward, making sure to bend only at the elbows. Keep the movement controlled and stop when your arms are fully extended in front of you.
Pause briefly at the top, then slowly return the bar to the starting position, maintaining tension in your triceps throughout.
Repeat the movement for the desired number of repetitions, ensuring proper form and control to maximize the effectiveness of the exercise.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Concentrate on using your triceps to move the weight, ensuring that your arms are doing the majority of the work.
As you bring the bar back to the starting position, lower the weight slowly, maintaining control throughout the movement.
Keep the rest of your body as stationary as possible, allowing only your forearms to move during the exercise.
How Not to Perform
Avoid Arching Your Back: Do not excessively arch your lower back to assist with the movement. Keep your core engaged to maintain a stable and neutral spine. Arching can lead to unnecessary strain on your lower back and takes the focus off your triceps.
Do Not Use Momentum: Refrain from swinging the weight or jerking your body to move the bar. Always perform the movement in a controlled manner, focusing on smooth, steady motion. Using momentum reduces the effectiveness of the exercise and increases the risk of injury.
Avoid Flaring Your Elbows: Do not let your elbows move too far out to the sides during the extension. Keep your elbows pointing downward, not outward, to ensure the triceps are doing the majority of the work. Flaring the elbows can lead to shoulder strain and decreases the focus on the triceps.
Do Not Overload the Weight: Avoid using too much weight that forces you to lose proper form. Choose a weight that allows you to control the movement while still feeling a challenge. Overloading can result in compensatory movements and increase the risk of injury.
Avoid Locking Your Elbows: Do not fully lock out your elbows at the top of the movement. Keep a slight bend in your elbows to maintain constant tension on the triceps and avoid putting unnecessary stress on the elbow joints.
Do Not Lift with Your Shoulders: Keep your shoulders relaxed and stationary. Do not engage your shoulders to lift the weight. Focus on isolating the triceps by moving only your forearms.
Avoid Fast or Jerky Movements: Perform the exercise with slow and deliberate movements, especially on the eccentric (lowering) portion of the lift. Jerky or rapid movements reduce the time under tension for the triceps and can increase the risk of injury.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
