Using the Triceps Extension Exercise Machine at the Gym

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Learn how to use the triceps extension machine at the gym for strength training exercises in this free instructional video on gym exercise machine use.

Part of the Video Series: How to Use Gym Exercise Machines
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Video Transcript

I’m here at Extreme Fitness in Laurel Springs, New Jersey and I am going to demonstrate how to do a triceps dip machine. So what you want to do is to start in a standing position, come down keeping your shoulders very safe from injury, put your feet flat, make sure your back stays against the pad and your seat stays on your seat. What you want to do is come up and bend the elbows but not move the shoulders, keeps your arms parallel, come down and squeeze the triceps muscles. Notice my body is not moving any where else. What you don’t want to do is lean forward exposing your shoulder to injury trying to do more weight than you are actually capable of doing at proper range of motion. And notice when I am trying to do that, my elbows are out straining my shoulders. As you are working the shoulders you are working the triceps. Keep it nice and tight, come in, keep your back straight, squeeze the triceps at the bottom and come up slow. Also you don’t want to lock the elbows. Keep a slight bend in the elbows, concentrate on the triceps muscles. Also as you notice I don’t let the weight plates touch. If you let the weight plates touch taking tension off the muscles, decreasing the effect in this workout. As you are going through keeping nice and tight, my shoulders aren’t moving it’

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