Sled Overhead Triceps Extension
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General info
How to perform exercise
- Прикрепите двойную рукоять тросу атлетических саней. Загрузите желаемый вес.
- Встаньте спиной к саням и отойдите, чтобы создать натяжение.
- Поднимите руки за голову. Ладони вместе. Разведите локти в стороны. Это исходное положение.
- Напрягая трицепсы, выпрямите руки. Чтобы изолировать трицепсы, верхняя часть рук остаётся неподвижной.
- Выпрямив руки, сделайте шаг вперёд и натяните трос.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Shoulders, and auxiliary muscles:
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
|---|---|---|---|---|
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Exercise substitutions
You can try replacing the exercise «Sled Overhead Triceps Extension» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Sled Overhead Triceps Extension
Author: AtletIQ: on
Sled Overhead Triceps Extension — The benefits of exercise, how to properly perform and how many sets to do..
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