Elevated Triceps extensions palms inward on TG is a strength training exercise that targets the triceps muscles in the back of the upper arm. It is performed by lying on a bench or elevated surface with the arms extended above the head, palms facing inward. The exercise involves bending the elbows and lowering the weight towards the head, then extending the arms back up to the starting position. This movement primarily works the triceps, but also engages the chest and shoulders. It can be done with dumbbells, a barbell, or a cable machine. This exercise helps to build strength and definition in the triceps, which can improve overall arm strength and appearance.
Do each time for how long
Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time
Do daily two times, or do as per instructed by your doctor.
Do for how many days
Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
Lie on back, knees bent, with head toward the tower.
Grasp handles in hands, arms in front, elbows bent to 90, palms inward as shown.
Straighten both elbows.
Return and repeat.
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Video Tutorial
Body Part
Elbow & Wrist
Type of Muscles
Triceps
Category of Exercise
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Type of Exercise
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Body Position
Supine
Difficulty Level
Medium
Direction of Exercise
Extenstion
Type of Action
Flexion, Extension, Hyperextension, Elevation
Benefits of exercise
According to scientific research, this exercise helps in the body per below(ME/1)
Elevated triceps extensions with palms inward is an exercise that primarily targets the triceps muscles of the arms. This exercise involves using a bench or elevated surface to support the upper body while performing a triceps extension movement with the arms. While this exercise can be beneficial for building strength and muscle in the triceps, there are certain situations where it may be best to avoid it. Here are some reasons why you may want to avoid elevated triceps extensions with palms inward:Shoulder or elbow injuries: If you have a history of shoulder or elbow injuries, it may be best to avoid this exercise. The elevated position can put additional strain on these joints, which can aggravate existing injuries or lead to new ones.
Lack of stability or balance: This exercise requires a certain level of stability and balance to perform correctly and safely. If you have any issues with balance or stability, it may be best to avoid this exercise or modify it by using lighter weights or performing it on a stable surface.
Inexperienced or new to weightlifting: If you are new to weightlifting or have little experience with strength training, it may be best to avoid this exercise. It requires proper form and technique to perform correctly, and without proper guidance, you may be at risk for injury.
Pre-existing medical conditions: If you have any pre-existing medical conditions that may be aggravated by this exercise, it is best to consult with a healthcare professional before attempting it. This includes conditions such as high blood pressure, heart problems, or any other conditions that may affect your ability to perform physical activity.
Pain or discomfort: If you experience any pain or discomfort while performing this exercise, it is best to stop immediately and consult with a healthcare professional. Pain or discomfort can be a sign of an underlying injury or issue that needs to be addressed.In summary, elevated triceps extensions with palms inward can be a beneficial exercise for building triceps strength, but it is important to consider your individual circumstances and any potential risks before attempting it. If you have any concerns or doubts, it is always best to consult with a healthcare professional or certified trainer for guidance.
Precautions
As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)
Warm up properly before starting the exercise.
Start with lighter weights and gradually increase as you become comfortable with the movement.
Keep your elbows close to your head throughout the exercise.
Engage your core and maintain proper posture.
Do not lock your elbows at the top of the movement.
Avoid swinging or using momentum to lift the weight.
Keep your wrists straight and avoid bending them during the exercise.
Use a spotter if lifting heavy weights.
Do not overextend your arms at the bottom of the movement.
Listen to your body and stop if you experience any pain or discomfort.
