Who Should Do?
Bodybuilders
As any bodybuilder will tell you, gaining cut and defined muscle mass is the main goal in this sport. Of course, having a training program specifically designed for you and your bodybuilding goals is key. However, knowing how to tone the back of the arms is crucial.
Many people focus on bicep curls to increase their arm size. However, the main focus should be the triceps brachii as they make up most of the upper arm volume. Incorporating some lateral head tricep exercises can aid in making the back of your arms look aesthetically pleasing.
The triceps are essential in pressing movements, which are often compound exercises in a bodybuilder’s routine. For example, the close-grip bench press and overhead press both engage the tricep.
If you are a bodybuilder and want to improve the definition of your upper arms, isolating your triceps can help increase muscle mass and improve performance.
*Expert tip: When bodybuilding, perform the overhead cable tricep extension after your main pressing movements. Include it as a super set for some great training volume.
Athletes
The overhead cable tricep extension can benefit any athlete, including those who play sports that involve overhead movements. Examples include tennis, baseball, volleyball, and football.
The overhead cable tricep extension leads to strength gains by isolating the triceps brachii. It also fosters corresponding strength and stability gains within the upper body and core. These gains are useful in many practical sporting situations, making athletes feel prepared and competent.
General Populations
The isolation of the triceps brachii through the motion of the overhead extension isn’t just for muscle mass. This exercise benefits even the most novice exercisers and can be incorporated into many different workout routines.
Even if you’re new to exercise, this movement is easy. With the correct technique, you can improve the appearance of your arms while building strength and endurance.
Stronger arms and better posture are just a few of the benefits of performing the overhead cable tricep extension. It makes a great addition to every gym-goer’s lifting routine!
Who Should Not Do?
Those With Injuries
As with any pressing motion done with the upper body, caution must be taken due to the elbow joint force. If you have experienced an elbow injury, extension of the joint can be reduced by almost 30%. This can make overhead movements difficult if not treated appropriately.
Because the cable tricep extension is performed above your head, having healthy elbow mobility is crucial. Due to the flexion and extension needed at the joint, ensure that you aren’t making an existing injury worse.
A solid mobility and flexibility program that includes tricep stretches can also be beneficial.
Older Populations
Muscle strength reduces as we age. Because of this, functional movement can be lost, among other things. However, resistance training is amazingly beneficial for older populations.
This is especially true when aiming to maintain muscle mass, balance, agility, and functional movement. That being said, some specific exercises may or may not be suitable for older adults.
The overhead position of the cable tricep extension might not be a good exercise for some older adults. Speaking with your physician is a good step before incorporating overhead movements into your workout routine. This is especially true if you’ve experienced an injury to the elbow or shoulder.
*Expert tip: If you’ve been cleared for exercise, don’t hesitate to ask a trainer about proper form and technique!
Benefits Of The Overhead Cable Tricep Extension
Increases Arm Strength
When programmed correctly, triceps brachii strength can be seen after incorporating the overhead extension into a well-rounded lifting routine. When you strength train, you aim to lift a moderate to heavy load for a short period. Over time, adaptations happen within the body, increasing your power and strength.
While compound movements are beneficial, isolation exercises can help target particular muscle groups to improve strength gains. The overhead cable tricep extension is a perfect example. Not only does this exercise isolate the triceps, but it’s also easy to do and can be well integrated.
*Expert tip: Incorporating appropriate cool-down exercises into your routine can help your body prepare for the next workout that you plan.
Improves Muscle Definition
Muscle hypertrophy is notable because the triceps brachii are isolated and lengthened in the overhead cable tricep extension. Exercises that isolate a particular muscle group, in this case, the overhead cable extension, can help improve muscle definition.
Isolation exercises combined with a focus on volume can help improve muscle definition and mass. The overhead cable tricep extension is a simple movement, making volume requirements easier to reach over time.
With proper programming, volume in your resistance training will lend toward hypertrophy, especially when training at higher levels. This remains true even if you’re crunched for time in the gym!
Supports Good Posture
You might not think that an isolation-type tricep exercise affects your posture. However, the core musculature has to work hard to keep you upright for the duration of the overhead tricep extension.
Think about posture in relation to your daily activities. Anything from lifting something heavy to sitting at your desk to working during the day requires good posture. Ensuring proper body alignment reduces lower back pain, which an estimated 84% of people have dealt with.
Correct posture decreases the risk of injury, aids in balance, and keeps joints healthy. Good posture is essential to everyone, from the stay-at-home mom to the office worker and professional athlete.
Good posture is not just about physical health. It can also have a positive impact on your mental well-being, boosting confidence and body image.
Ensuring that your shoulder blades are down and your hips are neutral during the extension also supports good posture outside of your workout. This is imperative for overall functional movement.
Frequently Asked Questions
Attach your rope handle to the bottom of a cable machine pulley. Once the attachment is secure, you can adjust your weight to the desired resistance. Following this, set up your starting position for the movement.
Yes, a cable machine with an adjustable pulley is a great way to incorporate overhead tricep extensions into your routine. A cable machine allows resistance in both the eccentric and concentric portions of the exercise.
When performing overhead cable tricep extensions, all three heads of the triceps brachii are engaged. This includes the lateral, medial, and long heads.
The best angle will vary depending on which head of the tricep you’d like to focus on. You’ll typically see shoulder elevation angles ranging from 90 degrees to 180 degrees. The force of each tricep head will be different based on the angle of the movement.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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