Fitness
Hit up that oft-forgotten piece of gym equipment.
If you tend to walk right past the cable machine at the gym, listen up.
McLain recommends hitting this muscle three times a week with at least one rest day in between.
Here are nine tricep cable exercises thatll get you started.
Keep your glutes and abs engaged, shoulders back, and elbows tucked in at your sides.
Hold a cable in each hand.
Extend your hands down toward the floor.
Hold for 1 to 2 seconds.
Repeat for 2 sets of 10 to 12 reps.
Take a 30-second break in between each set.
2Tricep Kickback
Wagener recommends the tricep kickback.
It also allows for a greaterrange of motionthan other tricep exercises, which can help to increase muscle activation.
Stand facing the cable machine.
Attach a single-grip handle to the cable.
Grab the handle with your right hand and bend forward at the hips, keeping your back straight.
Position your left hand on your left thigh for support.
Bend your right elbow so that your upper arm is parallel to the floor.
From this position, extend your right arm to push the handle back until your arm is straight.
Slowly return to the starting position.
Start with 3 sets of 8 to 12 reps on each arm.
Gradually increase to 3 to 4 sets of 12 to 15 reps as you get stronger.
Use the rope attachment.
Adjust the cable height so its level with your head.
Grab the rope and turn your body so youre facing away from the machine.
Hold the attachment above your head with your arms straight.
Step out to create tension in the cable.
Reach your hands back towards your head and bend your elbows.
Extend your elbows so your arms are straight.
Try a split stance with your legs if you need more balance.
Stand facing the machine.
Hold onto the bar attachment with an overhand grip.
Pin your elbows to your sides and keep your shoulders back.
Pull the cable down until your arms are fully extended.
Move the cable back to its original position.
Your arms will be perpendicular to your body.
Note: Dont abruptly let go of the bar to prevent it from crashing.
Repeat for 3 sets of 10 reps.
5Skull Crusher
Toro also recommends askull crusher.
Place a flatworkout benchnear the cable machine.
Adjust the weight on the cable machine to your desired resistance.
Lie on the bench facing the ceiling with your head towards the machine.
Press the bar back up to the starting position.
Try it one hand at a time or use a bar attachment to work both arms at once.
Stand with your feet shoulder-width apart.
Grab the handle with your right hand.
Bend your elbow and bring your upper arm down towards your side.
From this position, extend your arm and push the handle down until your arm is straight.
Slowly return to start.
Keep your elbows in a fixed position and focus on using your triceps to extend your arm.
Attach handles to two cable columns next to one another.
Position yourself in the middle between the columns and cross the cables in front of your body.
Keep your elbows near your sides.
(It should look like youre making an X.)
Bend your elbows to slowly return to the starting position.
Use one handle attached to the cable positioned at head height.
Choose a weight that you’re free to push down without leaning.
Press the handle down toward the floor until your elbow is completely straight.
Do 3 sets of 8 to 12 reps per arm.
Attach the V bar to the cable column.
Grip the bar with both hands.
Face the column and stand tall with your shoulders stacked over your hips.
Push the V bar down the center of your body towards the floor until your elbows are straight.
Slowly bend the elbows to return the V bar to the starting position.
Do 3 sets of 8 to 15 reps.
Studies referenced:
Landin, D. (2018).
Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position.
Eur J Sport Sci.
Concentric and eccentric: muscle contraction or exercise?
source: www.bustle.com
