StåEnde Barbell Overhead Extension
Stående barbell overhead extension er en sammensat tricepsøvelse, der fokuserer på det lange hoved gennem en fuld bevægelsesbane over hovedet. Den stående position kræver aktivering af coren for stabilitet, hvilket gør den til en effektiv øvelse for flere muskelgrupper.
Sådan gør du
- Stå med fødderne i skulderbredde og pres en vægtstang op over hovedet med begge hænder med et greb, der er lidt smallere end skulderbredde.
- Hold din core spændt og dine overarme vinkelret på gulvet.
- Bøj langsomt i albuerne for at sænke vægtstangen bag dit hoved.
- Hold en pause i bunden, mens du mærker strækket i dine triceps.
- Stræk armene tilbage til startpositionen over hovedet.
- Gentag for det ønskede antal gentagelser.
Teknik-tips
- Keep your ribs tucked and core braced to avoid arching your lower back.
- Fix your upper arms in place, pointing toward the ceiling.
- Lower the barbell slowly behind your head until your elbows form a 90-degree angle.
- Press the weight back up smoothly using only your triceps.
Vejrtrækning: Inhale as you lower the barbell behind your head, and exhale steadily as you press it back up to the starting position.
Almindelige fejl
- Flaring elbows out to the sides, which shifts the work away from the triceps and strains the shoulder joints.
- Arching the lower back heavily, which happens when the weight is too heavy and places unnecessary stress on the spine.
- Using momentum by bouncing or swinging the body, which reduces the workload on the target muscles.
Aktiverede muskler
Primære: triceps. Sekundære: skuldre, underarme, mavemuskler.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 10–12 reps, rest 60 s
Tab dig
3 sets × 10–15 reps, rest 60 s
Opbyg muskelmasse
3–4 sets × 8–12 reps, rest 90 s
Lettere, sværere og alternativer
Gør den lettere
Pas på, hvis…
- If you feel sharp or pinching pain in your shoulders or elbows, stop immediately and choose a gentler option.
Generel uddannelsesmæssig vejledning, ikke medicinsk rådgivning. Stop ved skarp smerte, og konsulter en fagperson, hvis du er i tvivl.
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Why do my elbows want to flare outward during this movement?
Elbow flare often happens when the weight is too heavy or when shoulder mobility is limited. Focus on keeping your upper arms pointed forward and parallel to each other.
Can I do this exercise if I have sensitive shoulders?
Overhead pressing can sometimes irritate shoulder joints. If you feel pinching or discomfort, switch to a cable pushdown or an alternative that keeps your arms closer to your torso.
How often should I include overhead triceps extensions in my routine?
Once or twice a week is plenty for most beginners, allowing your elbows and triceps adequate time to recover between workouts.