Incline Smith Machine Triceps Extension

준비 자세

1. 01Set an incline bench at 30 to 45 degrees under the Smith bar.
2. 02Position the bench so the racked bar sits above your face at arm's length.
3. 03Grip the bar with a shoulder-width or slightly narrower overhand grip.
4. 04Unhook the bar and press it to a position above the forehead with arms extended.

수행

1. 01Bend only the elbows to lower the bar toward the top of the head.
2. 02Keep the upper arms angled slightly back and as still as possible.
3. 03Lower until a deep stretch is felt in the triceps.
4. 04Extend the elbows to return the bar along the rail to the start.

체크포인트

• -Upper arms stay fixed; movement is only at the elbows.
• -The bar travels toward the top of the head, not the chest.
• -Wrists stay neutral rather than bent backward.
• -The lowering phase is slow and controlled near the face.

흔한 실수

• -Letting the elbows drift forward and turning it into a press.
• -Positioning the bench so the fixed path collides with the face.
• -Loading too heavy and cutting the stretch short.
• -Flaring the elbows wide under fatigue.