Weighted triceps extensions provide a great way to enhance your triceps, but the overhead nature of this movement, whether standing or sitting, can put stress on your back. Luckily, fitness and transformation coach Travis Smith has a safe solution.
Quick point: We’re not here to shed light on traditional overhead triceps extensions. This tried-and-tested move hits all three heads of the triceps, tiring the medial, lateral, and especially the long head. – That’s the inner part of the arm. Still, for many people, the overhead triceps extension may be uncomfortable.
Straightening the arms while performing triceps extensions effectively stretches the muscle, but as weight increases, the ability to remain stable may decrease, requiring the back to work. Even while sitting, vertical loads have to be endured. So, to effectively target the triceps in a way that relieves your spine, you can go horizontal, Travis Smith explained in a recent demonstration via Instagram.
“Lying on a bench locks your torso and shoulders in place,” the online fitness coach shared. “So, you can focus on generating as much force as possible with the triceps.
How to Perform the Lying Triceps Cable Crossover
Smith takes a bench in front of the cable station and lies down with his head towards the pulley. By crossing the cables on each side, the coach grabs each end using a carabiner clip. Starting with the elbows bent and the fists raised, Smith achieves the stretch by straightening his arms and lowering the cables.
“Stability is one of the most underrated variables for muscle growth,” Smith said. “The less energy it takes to stabilize the movement, the more you can put into the target muscle. Add constant tension from the cable, and you get an exercise that loads the triceps throughout almost the entire range of motion.”
And it’s not just the back that can benefit from this different angle. The coach concludes, “If regular skull crushers irritate your elbows, this variation is for you.”
To try this exercise for yourself, aim to do 2 to 3 sets with a weight with which you can complete 8 to 12 reps, so you can get into the muscle-building range. You don’t need to take your fists past your shoulders as you release the weight, but make sure there’s a deep stretch in the pulling portion of this move.
Who said you can’t do anything while lying on your back?
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