Plane of Motion
Triceps Press
Plane of Motion
Sagittal
Spring Setting
Light / Medium
1 Medium Spring or
1 Light Spring
Muscle Focus
Elbow Extensors
Triceps Brachii, Anconeus
Straighten the elbow.
Resist the springs as the elbow bends.
Shoulder Extensors
Latissimus Dorsi, Teres Major, Posterior Deltoid
Keeps the upper arms to the sides of the body.
Work with shoulder adductors to stabilize the shoulders and upper arm.
Scapular Adductors (Retraction)
Trapezius, Rhomboids, Latissimus Dorsi
Keep the scapulae stabilized and retracted
Work with shoulder extensors to stabilize the shoulders and upper arm.
Other Muscles at Play
Anterior spinal stabilizers provide lumbo-pelvic stabilization and keep the low back protected and the navel to spine connection keeps the hips pressed into the mat as they co-contract with the hip extensors.
Spinal extensors keep the spine lifted away from gravity whether in extension or neutral.
Hip extensors keep the legs lifted in the air and co-contract with the anterior spinal stabilizers to protect the lower back and keep the hips pressed into the box.
Hip adductors keep the legs closed together.
Head and cervical (neck) retractors keep the head from dropping down and up in line with the spine.
Shoulder adductors keep the upper arm close to the body and work with the shoulder extensors and scapular adductors to stabilize the shoulder and upper arm.
Scapular depressors keep the shoulders down away from the ears.
Plantar flexors keep the feet pointed.
Objectives
Enhance triceps strength while in back extension.
Enhance deep abdominal control to stabilize the body when moving the arms in a prone position.
Secure the pelvis as an anchor point while maintaining in back extension.
Positioning the arms beside the body with elbows bent gets the body ready to engage the triceps.
The emphasis is on keeping the trunk stable in the prone position while activating the triceps using resistance.
Focus on breathing to synchronize the movement.