Kneeling Overhead Tricep Extension
Lonero kneeling overhead tricep extension med modstandselastik rammer triceps brachii i en fuldt strakt position. Knæpositionen giver en stabil base, mens elastikken forankres under knæet, hvilket muliggør effektiv belastning af triceps over hovedet uden brug af maskiner.
Sådan gør du
- Knæl på det ene knæ og forankr en modstandselastik under det forreste knæ.
- Hold fast i den anden ende af elastikken med begge hænder og før armene op over hovedet.
- Hold overarmene i ro, mens du bøjer i albuerne og sænker hænderne bag hovedet.
- Stræk armene helt op over hovedet for at vende tilbage til udgangspositionen, og spænd i triceps.
- Gentag for det ønskede antal gentagelser.
Teknik-tips
- Anchor the resistance band securely under your knee.
- Keep your elbows pointing forward and close to your head.
- Lower your hands slowly behind your head until your forearms break parallel.
- Press the band straight up by fully extending your elbows.
Vejrtrækning: Inhale as you bend your elbows and lower the band behind your head, and exhale as you press back up to the starting position.
Almindelige fejl
- Flaring your elbows out to the sides, which reduces the load on the triceps and shifts stress to the shoulders.
- Arching your lower back as you press overhead, which often happens when using a band that is too heavy.
- Moving your upper arms during the press, turning the isolation movement into a press rather than an extension.
Aktiverede muskler
Primære: triceps. Sekundære: skuldre, core.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 10–12 reps, rest 60 s
Tab dig
3 sets × 12–15 reps, rest 45–60 s
Opbyg muskelmasse
3–4 sets × 8–12 reps, rest 60–90 s
Lettere, sværere og alternativer
Gør den sværere
Pas på, hvis…
- If you feel sharp elbow or shoulder discomfort, ease off or choose a gentler arm exercise.
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Where should I feel this exercise?
You should feel your triceps working along the back of your upper arms. A mild stretch should also be felt at the bottom of the movement.
What if the band is too tight or too loose?
If it is too difficult, you can stand on the band with both feet instead of kneeling, or switch to a lighter band. If it is too easy, grab the band closer to your knee to increase tension.
Can I do this standing instead of kneeling?
Yes, standing on the band works similarly, but kneeling helps stabilize your torso and prevents you from using momentum to lift.