There are two observations I would like to go over before we can start playing around with this hard to find and exotic piece of equipment….just kidding. I know it may seem like the goal of this series is to force you into getting three gym memberships, but more than anything, my goal is to help you build up your toolbox. With that being said, onwards with this blog post.
Ever notice how, when you perform a side triceps pose, you pull your arm back behind the midline of your body? When this is done you end up with a really hearty triceps contraction. This is because your triceps are fully flexed when you are in shoulder extension.
Natural Bodybuilders Adam Ripa (left) and our beloved and deceptively jacked Eric Helms.
The second thing I would like for you to understand, or rather admit (“Hi, my name is Tom, and I’ve done kickbacks” “hi Tom”), is that at some point in time you have attempted triceps kickbacks. Most of us quickly come to the conclusion that the exercise is very limiting in regard to how much load you can add overtime. The contraction at the end of the movement feels awesome, but the same can’t be said about the other 90% of the movement. Eventually you moved on to exercises where progression is much more practical and the strength curve is more evenly distributed throughout the range of motion. Still, it’s ok if a part of you can’t get away from how great a triceps kickback feels at the end range of motion. Ever notice what the end range of this movement looks like? The position of the shoulder is mostly what I want you to focus on.
Former WNBF World Champion Jim Cordova.
Sometimes we forget that the triceps muscle group doesn’t just flex the elbow, but it also assists in many of the functions of the shoulder. In this case, we are focusing on shoulder extension along with elbow extension and finding a way to make this happen in a very practical manner.
This is where the good old cable pulley system, that most gyms offer, comes in handy. On top of ease of locating this machine, chances are you are already performing triceps extension on a pulley system. All I want you to do is tinker with the movement pattern just a bit. In the video below I will go over how to get the most out of your next triceps session in a cable station. I wanted to showcase this movement on this particular piece of equipment because it’s assessable to most. In my next installment, I will go over a little a piece that is more exotic for you guys. This will be on a machine that, if you have in your gym, you must try!
In the meantime, enjoy this video on a practical and progressive triceps pump!