Overhead Tricep Extension

Overhead Tricep Extension Video

3-POINT SET-UP:

1. Grab the long black cables

2. Place your shins down on the carriage facing the front

3. Keeping your butt off your heels, brace your core and lift your arms overhead

Body Part • Direction • Action Verb:

• BEND at your elbows and point your palms so that they face each other (neutral grip). Lift your hands towards the crown of your head and point your elbows directly in front of you. Maintaining a neutral pelvis/spine, extend your arms overhead, engaging your triceps

Range of Motion:

• Stop before your elbows fully lock out and the top and flex the elbows back to a 90 degree angle.

 Kinetic Checkpoints:

HEAD:

SAME AS PLANK

SHOULDERS/ELBOWS:

❌ Shrug your shoulders towards your ears (scapular elevation)

❌ Allow the elbows to move throughout your range of motion

✅ Keep your shoulders packed and anchored into your lats, maintaining a neutral position throughout range of motion. Don’t lose your neck!

✅ Keep your elbows lock in place throughout range of motion. Only the forearms shall move.

HIPS:

❌ Tip your pelvis forward and arch your lower back (APT)

❌ Tuck your hips under and “squeeze your glutes”

✅ Maintain a neutral pelvis/spine throughout range of motion

KNEES:

✅ Maintain a slight hinge from your knees in order to mirror the angle of the black cables

WRISTS:

❌ Allow wrists to flex/extend throughout range of motion

✅ Keep wrists in a neutral position by maintaining a firm grip on the black cables, engaging your forearms

Talking Points:

• Focus on bringing your biceps directly in front of your ears as opposed to lining them up with your ears. Often when the arms are forced too far behind you, it causes your rib cage to flare open and your pelvis to tip forward.