The Lever Triceps Extension exercise, also known as the triceps pushdown, is a strength training exercise that targets the triceps muscles, which are located on the back of the upper arms. This exercise is typically performed using a cable machine with a straight bar or rope attachment.
How to perform
To perform the Lever Triceps Extension exercise, follow these step-by-step instructions:1. Begin by setting up the cable machine with the appropriate weight for your fitness level. Attach a straight bar or rope attachment to the high pulley of the cable machine.
2. Stand facing the cable machine with your feet shoulder-width apart and your knees slightly bent. Grasp the bar or rope attachment with an overhand grip (palms facing down) with your hands shoulder-width apart.
3. Keeping your elbows close to your sides, exhale and press the bar or rope attachment down towards the floor by extending your elbows. Fully extend your arms without locking out your elbows.
4. Hold the extended position for a brief moment to fully engage the triceps muscles, then inhale and slowly release the bar or rope attachment back to the starting position.
5. Repeat the movement for the desired number of repetitions, typically 8-12 repetitions for 2-3 sets.
6. To increase the intensity of the exercise, you can adjust the weight on the cable machine or perform the exercise with a single-arm movement.
7. Remember to maintain proper form throughout the exercise, keeping your core engaged and your back straight to prevent any strain on the lower back.
8. After completing the designated number of sets and repetitions, carefully release the bar or rope attachment and disengage from the cable machine.
The Lever Triceps Extension exercise is an effective way to strengthen and tone the triceps muscles, helping to improve arm strength and definition. It is important to use proper form and technique during this exercise to maximize its benefits and minimize the risk of injury.
Equipment required
Leverage Machine (Plate Loaded)
Leverage Machine (Plate Loaded) equipment is used for strength training exercises. It consists of a weight-loaded lever system attached to a seat or bench to provide resistance. These machines are designed to target specific muscle groups and allow for controlled and isolated movements to build muscle strength and mass. They are commonly used for exercises such as chest presses, squats, rows, and shoulder presses.