Kipping tricep presses on the cable pulley is an exercise to train the long head of the triceps in isolation.
Exercise
Triceps press
Tipping
Type: Bilateral
Rest: 120s
Equipment: Bank, Kabelzug
Tutorial
1
Start by setting the cable at about head height and use a straight grip. Place a weight bench about 1.5m away from the cable tower at right angles. Stand with your back to the cable tower and grip the handle with both hands a little closer than shoulder width.
2
Kneel on the floor and rest your elbows on the weight bench. Your upper body should be horizontal and parallel to the floor. Point your palms forward and bring the handle to the back of your head.
3
Now fully extend your arms in a powerful but controlled manner. Exhale and tense the triceps hard.
4
Bend your elbows slowly and under full control until you have reached the maximum bend in your elbows and your hands are back at the back of your head. Breathe in as you do this.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
When you are in the starting position, make sure that you tense your core. This is the only way to achieve stability and perform the exercise correctly. The position of your elbows is important here. You should adopt a position that feels natural, but the elbows should not point too far outwards, as this increases the shear forces on the elbow joint and reduces the stimulation of the triceps.
Muscle groups
Primary
Triceps (long head)
Secondary
—
Tertiary
—
Equipment
Bench
Cable pull
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