The seated elbow extension exercise with bar is a triceps exercise that allows an intense workout. The benefits of this exercise are the triceps that stretch tightly the long portion of triceps during exercise, which makes the work during contraction (when lifting the weight), it is more effective.
On the other hand grip position favors the vast external work. In this exercise seated barbell triceps is very important that the back does not bend too much and can be used whenever a short-backed bank. This is essential to avoid injury because of the exercise.
As do the exercise:
To make the exercise of triceps extension of the elbows sitting with bar sit on the bench with the back straight with the Z-bar behind the neck, hands in pronation and puts his hands on the head with hands aligned with forearms. During the execution of the exercise keep your eyes up and to always face to avoid bending the back.
And carries out an extension of elbows, bringing the bar up to put it vertically, try to keep your elbows in place. Exhale as you finish the move. Hold the position and starts decreasing at a slower pace than the ascent. Repeat the exercise.
The muscles work with the extensions of the bar sitting with the elbows are mainly:
- The vast interior of the triceps
- The vast external to the triceps
- The long head of triceps
In other words, the three heads of the triceps are involved in carrying out this exercise.
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