Lever Triceps Extension 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Leverage Machine
Fitness Level
Advanced
Variations
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Lever Triceps Extension is an isolation exercise designed to primarily target the triceps, with secondary activation of the shoulders. Performed on a leverage machine, this movement involves extending the arms to lock out the elbows, focusing on the triceps to push the weight away. By using the machine, the exercise ensures strict form and consistent resistance, allowing for better muscle engagement and minimizing the risk of injury. It's an effective way to build triceps strength and size while providing additional activation of the shoulder muscles.
How to Perform
Set the appropriate weight on the lever triceps extension machine, ensuring it is manageable for your strength level.
Sit down on the machine with your back firmly pressed against the backrest and your feet flat on the floor for stability.
Grab the handles using an overhand grip, ensuring your arms are fully extended in front of you.
Gradually lower the handles towards your head while keeping your elbows in a fixed position, close to your face.
Hold briefly when you reach the lowest point, maintaining control, and then slowly press the handles back to the starting position, fully extending your arms.
Perform the exercise for the desired number of repetitions, focusing on a smooth, controlled motion.
After completing the set, release the handles and carefully rise from the machine, maintaining proper posture throughout.
★ 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
Set an appropriate weight on the machine for a challenging but manageable resistance.
Sit with your back against the pad, ensuring your feet are flat and secure on the floor.
Use an overhand grip to hold the handles, with your arms fully extended in front of you.
Keep your elbows close to your head and stationary throughout the movement.
Slowly lower the handles toward your head, maintaining control and stability.
Pause briefly at the bottom of the movement to maximize muscle engagement.
Gradually raise the handles back to the starting position, fully extending your arms.
Focus on a controlled, smooth motion to prevent unnecessary momentum.
Perform the exercise for the desired number of reps while focusing on the triceps.
After finishing, carefully release the handles and stand up from the machine.
How Not to Perform
Avoid Using Momentum: Do not swing or jerk your body to push the handles. Focus on controlled, slow movement to maintain tension on the triceps and avoid wasting energy.
Don’t Flare Your Elbows Out: Keep your elbows close to your head throughout the movement. Flaring them out can place unnecessary strain on the shoulder joints and reduce triceps engagement.
Don’t Lower the Handles Too Quickly: Avoid rushing the descent. Lower the handles in a controlled manner to fully engage the triceps and prevent unnecessary strain on the shoulder muscles.
Don’t Let Your Lower Back Arch: Maintain a neutral spine position. Avoid arching your lower back as it can cause discomfort and potential injury. Sit upright and engage your core for stability.
Avoid Overextending at the Top: Don’t lock your elbows completely at the top of the movement. A slight bend in the elbow ensures continuous tension on the triceps, preventing joint strain.
Don’t Let Your Feet Lift Off the Ground: Keep your feet flat and grounded throughout the exercise to maintain stability and avoid shifting your weight, which can lead to instability and improper form.
Avoid Rushed Reps: Perform each repetition deliberately, focusing on the contraction at the top and full stretch at the bottom, to maximize muscle engagement and effectiveness.
Don’t Use Too Much Weight: Ensure the weight is challenging but manageable. Using too much weight can compromise your form, leading to improper execution and possible injury.
Don’t Neglect Breathing: Keep a steady breathing pattern. Exhale as you extend the handles and inhale as you lower them. Holding your breath can increase intra-abdominal pressure, which is unnecessary and potentially dangerous.
Don’t Overstretch: Don’t lower the handles too far back beyond your range of motion. Overstretching can cause strain on the shoulders and reduce the focus on the triceps.
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.
