Moves/Chair Position Tricep Extension

Chair Position Tricep Extension

ID: 127

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Exercise Type:
Upper Pull
Contraindications:
Shoulder Issues/Mobility
Equipment:
Floor Based
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Avoid shrugging at the top — the scapulae should stay depressed throughout.
  2. 2. Lower under full control to the dead hang — do not drop.
  3. 3. Quality of movement always takes priority over speed or load.
  4. 4. Lead the movement with elbows driving straight down, not flaring back.

Regression:

Eccentric-only pull-ups: jump to the top position and lower in a slow 5-count.

Progression:

Add a 3-second eccentric on the way down. Progress to weighted pull-ups with a belt.

Common Problems:

Incomplete range — chin must clear the bar; if not, substitute an easier variation until strength catches up.