Start by setting the cable at foot height and place an incline bench (approx. 60°) with your back to the cable tower. Use a straight bar and grip it with both hands slightly closer than shoulder width.
2
Sit on the incline bench and place the bar behind your head. Palms facing up and elbows pointing towards the ceiling. Arms are bent.
3
Now fully extend your arm in a powerful but controlled manner. Exhale and tense the triceps hard.
4
Bend your elbow slowly and under full control until the maximum bend in the elbow is reached and the hand no longer approaches the shoulder or head. The upper arm remains in the same position as at the beginning. Breathe in as you do this.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Make sure you keep your upper arm in the same position for the entire set and work without momentum. The position of the 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
Cable pull
Inclined bench
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