Page 95 - Demo

www.MOSTmag.com || MOST FITNESS || 95 Start this exercise like a regular cable tricep extension. Feet together and elbows bent. Take note that the angle of the cable to your forearm must be close to 90 degrees. This is important to notice because when the line of force (cable) is perpendicular (90 degrees) to your forearm, it provides the most resistance. The goal is to keep the angle consistent providing a constant tension as you execute a tricep extension motion. This is only possible by taking a step back as you straighten out your arms, shown in (image 2). Then leaning back as shown in (image 3), in conjunction with pulling the cable down as you straighten out your elbows, you are able to create the same resistance on your tricep as it lengthens and shortens.During this movement, timing is everything! It has to be one slow, smooth motion. Start leaning slightly forward so that your triceps lengthens (image 1), and then start extending your arm and focus on the triceps feeling as if it is pushing your whole body back with its resistance. Once you use your triceps to push you into (image 3), focus on straightening out your elbows, pulling your shoulders back, and contracting the triceps as hard as possible. To get back to the start, step forward, and as you start to bend your elbows, make sure you keep squeezing them all the way to (image 1).It is easiest to find the best contraction when a muscle is at its shorter point. Once you find that contraction, do everything you can to keep the feeling throughout the rest of the motion. This trick can be used with anything. IT WILL BURN!cannot hold that position of shortening both triceps any more, do not just relax and drop the contraction! Instead, slowly lengthen your triceps by allowing your arms to move straight in front of you back to (image 1) position. Make an effort to keep as much of the tension on the triceps during this return to the original position. Even when you are in the starting position (image 1), your triceps should still be kept very tight. You should always aim to create tension on the muscle at every point of an exercise. Do not allow your arms to move so far in front of your body that the triceps are no longer under tension.Performing this exercise very slowly will make it more effective. Its all about feeling where the most challenging path is for the desired target muscle, and then pushing your body to not veer from that path. This is more important then achieving a certain number of repetitions per exercise. The muscle doesn%u2019t count how many times it contracts and then grows accordingly; it only knows how much overall tension it has been put under. So if you can contract harder and perform less repetitions due to fatigue of the desired muscle, then that is worth it.