Heavy Tricep Press

heavy tricep press video

Springload:

⚫️ 1 Black +

Duration:

60 - 90 seconds +/-

Regression:

  • lower springload

Progression:

  • add springs
  • fly knees off carriage into a full plank position

3-POINT SET-UP:

  1. Hands on the high bars

  2. Feet in the pockets at the back of the carriage

  3. knees down and hips forward in a modified plank position

Body Part • Direction • Action Verb:

  • TUCK your elbows towards your ribcage as you PUSH the carriage away from the front platform by EXTENDING your elbows

Range of Motion:

  • Stop before your elbows fully lock out and then resist the carriage in, aligning your elbows with your shoulders, avoiding excessive rounding forward of the shoulders

 Kinetic Checkpoints:

HEAD:

SAME AS PLANK

CHEST/SHOULDERS:

❌Allow your shoulders to excessively round forward as you resist the carriage in

❌Shrug your shoulders towards your ears

❌ Allow the chest to drop, becoming parallel to the floor

✅ Keep your shoulders packed and in a neutral position throughout range of motion

✅ Keep the chest up and aimed towards the front platform

HIPS:

❌Tip your pelvis forward, arching your lower back

❌Excessively tuck your hips under, “squeezing your glutes”

✅Maintain a neutral pelvis/spine throughout entire range of motion

Talking Points:

  • This exercise is almost identical to the heavy chest press, the only difference is the positioning of the elbows (closer to 90 degrees towards the ribcage)

Common Mistakes.