.gif)
Açıklama
Lever Tricep Extension is a safe and effective triceps exercise performed using a machine. This movement minimizes form errors due to its fixed movement path and maximizes triceps isolation. It is an ideal exercise especially for beginners because it doesn't require stabilization. Thanks to machine resistance, controlled negative phase can be applied. Suitable for triceps muscle mass and strength increase. Can be done with heavy loads for low reps or moderate weights for high reps.
Adım Adım Talimatlar
- 1
Sit at the lever machine and lean against back support, arms positioned on the pad
- 2
Place hands on handles, arms should be bent at starting position
- 3
Extend arms fully forward with triceps contraction
- 4
Squeeze your triceps for 1 second at the top point
- 5
Return to starting position in controlled manner, feel the resistance
- 6
Keep your elbows fixed throughout the movement and press your body against the pad
Önemli Noktalar
- ✓Sit at the machine, lean your back against support
- ✓Grip handles, elbows should be fixed to machine
- ✓Push arms up squeezing triceps muscles
- ✓Hold for 1-2 seconds at top of movement
- ✓Slowly return to starting position
Yaygın Hatalar
- ✗Moving elbows - works other muscles instead of triceps
- ✗Doing it too fast - reduces muscle development
- ✗Limiting range of motion - does not achieve full triceps development
- ✗Losing control while lowering weight - risk of injury
- ✗Using too heavy weight - leads to form breakdown
Nefes Kontrolü
Exhale as you push arms up, inhale as you lower them.
Kas Aktivasyonu
Güvenlik
Dikkat Edilmesi Gerekenler
- Those with elbow injury should be cautious
- Those with elbow tendinitis (golfer's or tennis elbow) should get doctor approval
- Those with shoulder problems should adjust machine settings carefully
- Those with joint inflammation should work with light weight
Güvenlik İpuçları
- Adjust machine correctly according to your body measurements
- Perform movement with full range of motion and control
- Avoid locking elbow joint, keep slightly bent
- Increase weight gradually and maintain form every set
İlgili Egzersizler
Benzer kas grubunu çalıştıran egzersizler
Egzersiz Bilgisi
Ekipman
Birincil Kaslar
İkincil Kaslar
Faydalar
- ✓Develops triceps muscles in isolation
- ✓Provides safe training with fixed movement path
- ✓Shapes back of arms
- ✓Builds strength for pushing movements