Lever Seated Triceps Extension
1. Adjust the Machine:
- Set the seat height so that when seated, your elbows rest comfortably on the padding.
- Adjust the weight to a manageable level for your fitness level.
2. Positioning:
- Sit on the machine and adjust your body so that your back is flat against the backrest.
- Place your feet shoulder-width apart on the floor for stability.
- Grip the handles or the bar with your hands, ensuring your palms face down and your elbows are under the pads.
3. Starting Position:
- With the weight in the starting position, your elbows should be bent at about 90 degrees.
- Keep your wrists straight and maintain a firm grip on the handles.
4. Movement:
- Press down through your elbows, extending your arms fully while exhaling.
- Focus on using your triceps to perform the movement, keeping your upper arms close to your body.
- Hold the extended position for a brief moment.
5. Return to Starting Position:
- Slowly bend your elbows to lower the weight back to the starting position while inhaling.
- Do not let the weights slam down; control the movement to maintain tension in your triceps.
6. Repetitions:
- Perform 8 to 12 repetitions per set.
- Rest for 30-60 seconds between sets.
7. Safety Tips:
- Keep your back pressed against the backrest throughout the exercise to avoid strain.
- Do not lock your elbows at the top of the movement to prevent joint injury.
- If at any point you feel pain outside of normal muscle fatigue, stop and reassess your form or the weight being used.
