STANDARD
The Triceps Extension develops strength in the triceps muscles and supports other pushing tasks found in training and combat.
Figure 15-14 breaks down the exercise as a Soldier conducts it:
Starting Position
Select the weight and ensure the pin is secure in the weight stack.
Conduct this exercise from the Sitting position.
Start with the feet placed firmly on the ground.
Place the hips and low back firmly against the seat back with the eyes looking straight ahead.
Maintain an erect position, eyes looking straight ahead, grasping the bar with a closed, pronated grip.
Count
● On count 1, push downward until both arms are fully extended but not locked.
● On count 2, return to the starting position.
Repetitions
Repeat this movement for the correct number of repetitions and sets required to meet the goal of the strength machine session.
MODIFIED TRICEPS EXTENSION
The modified Triceps Extension is performed the same as the triceps extension, but it uses a smaller range of motion.
The elbows will not fully flex as the resistance is lowered, nor will they fully straighten when the resistance is raised.
As the Soldier’s condition improves, the range of motion and resistance may gradually increase until the exercise is performed to standard.
However, do not increase both of these factors at the same time.
SINGLE-ARM TRICEPS EXTENSION
The Single-Arm Triceps Extension is performed much like the triceps extension, using only one arm at a time (see figure 15-15).
The range of motion and resistance is decreased for the injured side.
As the Soldier’s condition improves, the range of motion and resistance may gradually increase until the exercise is performed to standard.
However, do not increase both of these factors at the same time.
The single arm triceps extension is used to maintain a heavy resistance on the good side, reduce the resistance on the injured side, or both.