Sled Overhead Triceps Extension
Differentiation: Mechanics
This variation of a standing overhead triceps extension is unique. Here is how: you pull a sled. Using a sled forces an explosive contraction out of your lats because the sled tends to not move. Using explosive movement increases the overall power and fast-twitch muscle development in your triceps. You also hold the rope attachment with a hammer grip. This type of grip increases the strength and development of the long head of your triceps.
Starting Position
To get into starting position, do this...
1) Locate a speed sled.
2) Locate an area of the gym with ample floor space to perform the exercise.
3) Load plates onto the sled.
4) Clip a chain to the sled.
5) Obtain a rope attachment.
6) Clip a rope attachment onto the other end of the chain.
7) Stand with your back facing the sled.
8) Grasp a handle in each hand and extend your arms overhead.
9) Your grip should be in a neutral position so that your palms are facing each other.
10) Step forward until there is tension in the chain.
11) Place your feet shoulder-width apart for stability.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) While keeping the elbows near your head and upper arms perpendicular to the floor, inhale as you extend the handles up
3) ...until your arms are nearly fully extended and pointed overhead.
4) Squeeze and hold this position for a count of one second.
5) Step backward as you lower your arms downward
6) ...behind your head as far as possible.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your upper arms stationary and focus on only moving your forearms.
Keep your back straight and try not to swing your torso. This will allow the tension during the movement to be applied specifically to the triceps.
Keep your elbows inward, which will keep most of the tension on your triceps and provide you with the most potential benefit.
Keep your upper arms roughly perpendicular to the floor.
Gear Advice
We have no advice on gear for this exercise.
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