While locking out your elbows may ease the tension on your triceps for a split second, elbow extension is the primary triceps function. Many people avoid locking out their elbows during the ring triceps extension and wall tricep extensions because they believe that it takes tension off the target muscles. While it’s fine to use external resistance if your elbows can handle it, most calisthenics athletes prefer to save the really heavy lifting for their compound exercises. Do you really want to be putting even more force through your joints, given that you’re already strong?Īfter all, you can train your triceps heavily with weighted compound movements like push-ups and bench presses. Ring triceps extensions place a lot of torque through the elbows as it is. If you can already smash out sets of 15-20 reps with your rings on the lowest setting, then it might be time to add external resistance.īut before you put on that weighted vest, ask yourself the following question: Do you actually need to do weighted ring tricep extensions? In other words, it’s better to use a more extensive range of motion than it is to use a lower ring height (which is to say a higher percentage of your body weight). Increase the height of the rings until you can successfully lower your head under the rings with nothing other than the strength of your triceps. This simple-to-implement yet challenging-to-execute modification will dramatically increase the stretch that the long head of your triceps gets put under.īut if your triceps aren’t strong enough to handle the increased range of motion, then how are you meant to train the long head? In the ring tricep extension, you can place your shoulders into flexion by lowering your head under the rings. The lack of shoulder flexion and extension is the reason why plank tricep extensions alone aren’t enough for maximizing your triceps development. This means that in order to work the long head optimally, you need to combine elbow extension (the primary function of every tricep head) with shoulder flexion. Unlike the lateral and medial heads of the triceps, the long head crosses the shoulder joint. The long head of the triceps is the biggest muscle in the triceps and is therefore crucial for maximizing your upper arm development. Again, this is because you’re lifting more of your body weight when your feet are further behind your torso. Keeping your feet closer to the rings makes the movement easier, whereas moving your feet further away from the rings makes the exercise harder. In addition to changing the ring height, you can modify your foot position to increase the difficulty of the exercise. Increasing the height of the rings, on the other hand, makes the movement easier because you’re using a lower percentage of your body weight for resistance. Lowering the height of the rings and thereby performing an extension with your body in a more vertical position makes the exercise tougher on your triceps because you’re using a larger percentage of your body weight as resistance. You’ll also learn how to make ring extensions easier if you’re just starting out with calisthenics. The modifications below will help you to keep progressing once regular ring extensions become too easy. Tricep ring extensions are a tough tricep calisthenics exercise because the movement makes you lift a large percentage of your body weight with nothing other than your triceps. Flex your triceps forcefully at the top of the rep as your elbows reach full extension.Press the palms of your hands into the rings and flex your triceps to push yourself back up.Optionally lower your head under the rings to further increase the triceps stretch.Keep going until you feel an intense stretch in your triceps (most likely when your biceps press up against the tops of your forearms).Lower your head toward the rings by bending your elbows.The further your feet are away from the rings, the harder the exercise will be. Shuffle your feet back and keep them around hip-width apart.Tighten your core and maintain a hollow body position in which your upper back is slightly rounded. Grab the rings with a pronated grip and tuck your elbows in slightly.
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