SupineBarbellCommon mistakes in arm flexion and extension!
Supine barbell extension is one of the most classic movements in triceps training! It helps us build strong and shapely triceps!
In the gym, you will see many people doing this exercise! But most people mess up this move!
Action analysis:
The supine arm extension is a single-joint action, which mainly involves the contraction of the triceps to straighten the elbow!
But many people do too much shoulder movement in order to pursue heavy weights when performing movements! Let their big arms drift off the vertical line!
When your barbell is lowered close to your forehead, if your upper arms are tilted back, your shoulders will be involved! Your shoulders, latissimus dorsi, and chest muscles will share the work of the triceps! This is not good news for triceps!
To give your triceps a better stimulus, try going lighter! Secure your shoulders!
The right thing to do!
1. Lie on your back on a flat bench. Narrow grip barbell (straight bar, curved bar) as for the overhead! Just like the bench press, the center of gravity falls down on the shoulder blades!
2. Then bend your elbows and lower the barbell downwards, keeping your shoulders stable, and lower the barbell to your head, maintaining tension!
3. Contract the triceps, extend the elbow and pull the barbell up, returning to the starting position
Notes:
1 .The movements need to be carried out in an orderly and controlled manner, and remember not to use too much weight. The recommended weight is 12-15RM
2. Make sure your elbows are facing forward and avoid elbow extension as much as possible
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