Training your triceps is a fundamental part of building and framing your arms. Whether you are a seasoned workout veteran or devising your first training plan, the exercises below will help you meet your fitness goals.
smith machine incline tricep extension
1. Start by setting up the Smith machine. Adjust the bar to a height that is just above your head when you're seated on an incline bench.
2. Position an incline bench at a 45-degree angle underneath the Smith machine. Make sure the bench is positioned in a way that the bar will come down directly in front of your face.
3. Sit down on the incline bench with your feet flat on the ground. Reach up and grab the bar with an overhand grip, hands shoulder-width apart.
4. Unrack the bar and extend your arms fully. This is your starting position.
5. Slowly lower the bar towards your forehead by bending at the elbows. Keep your upper arms stationary and ensure the movement is controlled.
6. Once the bar is just above your forehead, push the bar back to the starting position by extending your elbows and using your triceps to drive the movement.
7. Repeat this movement for the desired number of repetitions.
8. After completing your set, safely re-rack the bar on the Smith machine.
Remember to keep your back and head against the bench throughout the exercise. The focus should be on moving the bar with your triceps, not your shoulders or chest.
smith machine decline close grip bench press
1. Start by setting up the Smith machine. Adjust the bar to a height that is just above your chest when you're lying on the decline bench.
2. Position the decline bench under the Smith machine. Make sure it's centered so the bar is directly above your chest.
3. Load the desired weight onto the Smith machine. Always ensure the weight is evenly distributed on both sides.
4. Lie down on the decline bench with your feet securely hooked under the foot pads.
5. Reach up and grasp the bar with a close grip, hands should be shoulder-width apart. Your palms should be facing away from you.
6. Unrack the bar by twisting your wrists and lower it slowly towards your lower chest. Keep your elbows close to your body to ensure your triceps are doing the work.
7. Push the bar back up to the starting position, fully extending your arms but not locking your elbows.
8. Repeat the movement for the desired number of repetitions.
9. After completing your set, re-rack the bar by twisting your wrists again.
10. Always remember to keep your back flat on the bench and maintain a controlled movement throughout the exercise.
Remember, it's important to use a weight that's challenging but allows you to maintain proper form. If you're new to this exercise, start with a lighter weight to get the feel of the movement.
smith close-grip bench press
To perform the Smith close-grip bench press, start by setting up the Smith machine. Adjust the bar to a height that is just above your chest when you're lying on the bench. Load the bar with the desired weight.
Lie down on the bench with your feet flat on the floor. Reach up and grasp the bar with a close grip, hands shoulder-width apart or slightly narrower. Your palms should be facing away from you.
Unrack the bar by pushing it up and then rotating your wrists to unhook it. Lower the bar slowly towards your chest while keeping your elbows close to your body. This is your starting position.
Press the bar back up until your arms are fully extended, but don't lock out your elbows. Make sure to keep your wrists straight and your elbows close to your body throughout the movement. This will ensure that your triceps are doing most of the work.
Lower the bar back down to your chest slowly and under control. This completes one repetition.
Perform the desired number of repetitions, then re-rack the bar by rotating your wrists to hook it back onto the machine.
Remember to breathe in as you lower the bar and breathe out as you press it up. Keep your movements slow and controlled to maximize muscle engagement and prevent injury.
No tags for this post.