Welcome to today's workout where we're focusing on Seated Incline Cable Skull Crushers using a rope attachment. This exercise is highly effective for targeting the triceps, particularly the long head, while providing constant tension throughout the movement to maximize muscle engagement and growth.
Instructions:
Setup: Sit on an incline bench positioned facing away from the cable machine. Attach a rope handle to the low pulley. Reach back and grab the rope with an overhand grip, palms facing each other. Lie back on the incline bench with the rope extended over your head.
Starting Position: Extend your arms fully above your chest with a slight bend in your elbows. Your upper arms should be perpendicular to the floor and your elbows should be pointed towards the ceiling.
Lowering Phase: Keeping your upper arms stationary, bend your elbows to lower the rope handles down towards your forehead. Allow your forearms to move back, maintaining tension on the triceps throughout the movement.
Stretch and Contraction: Lower the rope until your forearms are parallel to the floor or slightly lower, feeling a stretch in your triceps. Pause briefly at the bottom to maximize the stretch and activation in the triceps.
Return to Starting Position: Contract your triceps to extend your arms back to the starting position, fully straightening your elbows while maintaining tension on the triceps.
Breathing: Exhale as you extend your arms and inhale as you lower them back down.
Sets and Reps: Aim for 3-4 sets of 10-12 repetitions, adjusting the weight to challenge yourself while maintaining proper form. Focus on controlling the movement to prevent swinging or using momentum.
17 июн 2024
