45 Degree Lying Tricep Extension 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
None
Execution
Isolation
Force Type
Push
Required Equipment
Barbell
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The 45 Degree Lying Tricep Extension primarily targets the triceps, helping to strengthen and tone the back of the upper arm. This exercise is performed while lying on a bench set at a 45-degree angle, using a barbell for resistance. By extending the arms overhead and lowering the barbell toward the forehead, the triceps are engaged throughout the movement, emphasizing the long head of the muscle. This exercise isolates the triceps with no secondary muscle groups involved, making it an effective addition to any arm-strengthening routine. It requires controlled movements to prevent strain and maximize muscle activation.
How to Perform
Start by sitting on the edge of a flat bench, positioning a barbell across your thighs.
Grip the barbell with your palms facing downward (overhand grip), ensuring your hands are spaced about shoulder-width apart.
Carefully bring the barbell up to your chest and then lie back on the bench, positioning the bar directly above your chest with your arms fully extended.
Keep your arms straight and slowly lower the barbell behind your head, aiming for a position just above your head or close to the bench.
Maintain a fixed position with your elbows, ensuring they stay pointed forward and do not flare out to the sides.
Once the barbell reaches its lowest point, pause briefly, then reverse the movement by extending your arms back to the starting position.
Avoid locking your elbows at the top of the movement to maintain tension in your triceps.
Continue the exercise for the desired number of repetitions, ensuring control and smooth movement throughout.
Tips
Many people opt for the 45 Degree Lying Tricep Extension over the standard skull crusher, as it requires the triceps to exert more effort and ensures continuous tension.
Throughout the movement, it’s essential to keep your elbows fixed at your sides, preventing them from moving forward or backward.
Avoid fully extending your elbows at the top of the lift, as locking them out reduces the load on your triceps and disrupts the muscle engagement.
How Not to Perform
Avoid Flared Elbows: Keep your elbows pointed forward and at a fixed position throughout the movement. Letting your elbows flare out to the sides can put unnecessary stress on the shoulder joints and reduce the focus on your triceps.
Don’t Overextend: Do not lock your elbows at the top of the movement. Fully extending your arms takes the tension off the triceps and reduces the effectiveness of the exercise.
Prevent Swinging the Barbell: Avoid using momentum to move the barbell. Swinging the bar or jerking your body to lift it wastes energy and takes the focus off your triceps. Perform the movement in a slow, controlled manner.
Keep a Stable Upper Body: Do not let your back arch excessively or your head lift off the bench during the exercise. Keep your body stable and your core engaged to avoid unnecessary strain on your lower back.
Don’t Lower the Bar Too Quickly: Lower the barbell slowly and with control. Dropping the bar too fast increases the risk of injury and reduces the muscle engagement in your triceps.
Avoid Going Too Deep: Don’t lower the barbell too far behind your head. Going too deep can put unnecessary strain on the shoulders. Aim for a range of motion where your upper arms are parallel to the floor.
Don’t Rush the Reps: Avoid rushing through the repetitions. Take your time with each rep to ensure the muscle is properly engaged and to maintain control of the barbell throughout the movement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
