How-To Perform Tricep Pullovers | Triceps Exercise Tutorial

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The Triceps Pullover – an uncommon exercise, but one that will help build the mass in your triceps. The triceps main function is to extend the elbow, but will also help with shoulder extension, and with the Triceps Pullover you’ll be increasing the activation of your triceps by paring up both movements in one exercise.

Grab a dumbbell and place it at one end of a bench.
Lie down in the supine position, facing up, with the back of your head at the edge of the bench.
Reach back with both hands and cup the end of the dumbbell.
Maintaining a flexed elbow, pull the dumbbell up and over and as the dumbbell reaches the top of your head, begin to extend in your elbows.
Fully extend your elbow and lock out once the dumbbell is inline with your face.
Flex in your elbows and slowly lower the dumbbell back to the starting position.

DO NOT allow your hips to rise off of the bench, as this will decrease the stretch in your triceps and allow you to create momentum and cheat the weight up.
DO NOT keep your arms too straight, as this will not allow you to focus on the elbow extension, and decrease the activation in your triceps
DO NOT bounce the weight off of the floor as you lower it down. This will take tension off of your triceps and decrease activation in the muscles.

The Triceps Pullover. A compound exercise working in elbow and shoulder extension that will work on many muscles at once. You’ll not only work your triceps, but your lats, chest, and serratus. So give this one a shot, and it’ll most likely become your new favorite Triceps exercise.

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