When it comes to building big, strong triceps, there are many different exercises you can do. One of the most effective is the seated cambered bar extension. This exercise targets the long head of the triceps, which is responsible for adding size and definition to your arms.
How to Perform Seated Cambered Bar Extensions
To perform seated cambered bar extensions, you'll need a cambered bar and a bench or chair. Here's how to do it:
- Sit on the bench or chair with your feet flat on the ground and your back straight.
- Hold the cambered bar with an overhand grip, with your hands shoulder-width apart.
- Bring the bar up behind your head, keeping your elbows close to your ears.
- Slowly lower the bar down until your forearms are parallel to the ground.
- Contract your triceps and lift the bar back up to the starting position.
- Repeat for the desired number of reps.
It's important to use a weight that you can control throughout the entire range of motion. Don't use too heavy of a weight that will cause you to swing or cheat during the exercise.
Variations of Seated Cambered Bar Extensions
There are several variations of seated cambered bar extensions that you can try to target your triceps in different ways:
- Close-grip cambered bar extensions: This variation involves holding the cambered bar with your hands closer together, which targets the inner head of the triceps.
- One-arm cambered bar extensions: This variation is performed with one arm at a time, which helps to isolate each tricep individually.
- Cambered bar skull crushers: This variation involves lowering the bar to your forehead instead of behind your head, which targets the lateral head of the triceps.
Benefits of Seated Cambered Bar Extensions
Seated cambered bar extensions offer several benefits for building big, strong triceps:
- Target the long head of the triceps: This exercise specifically targets the long head of the triceps, which is responsible for adding size and definition to your arms.
- Build mass and strength: By using heavy weights and performing multiple sets and reps, you can build significant mass and strength in your triceps.
- Improve bench press performance: Strong triceps are essential for pushing heavy weight during the bench press, so training them with seated cambered bar extensions can help improve your bench press performance.
Conclusion
Seated cambered bar extensions are a great exercise for building big, strong triceps. By incorporating this exercise into your workout routine, along with other triceps exercises, you can achieve the size and definition you desire in your arms.