Single triceps extension on TG exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single triceps extension on TG )

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Name of exercise  AROM elbow ext uni supine palms up w/TG
Other names of exercise Single triceps extension on TG
Description of exercise Single triceps extension on the Total Gym (TG) is a strength training exercise that targets the triceps muscles, located on the back of the upper arm. It is performed on a Total Gym machine, which uses a sliding board and pulley system to provide resistance. To begin, the user sits on the sliding board facing away from the tower and holds onto the handles with their arms extended overhead. Keeping the elbows close to the head, the user then bends the elbows and lowers the body towards the board, engaging the triceps. The arms are then extended back up to the starting position, completing one repetition. This exercise helps to strengthen and tone the triceps muscles, improving overall arm strength and definition.
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, elbows bent, arms at sides, palms up as shown.
  • Push down with arm until elbow is straight.
  • Raise and repeat.

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    Video Tutorial

     

    Body Part Elbow & Wrist
    Type of Muscles Triceps
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Extension

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Strengthen triceps muscles
  • Improve arm definition
  • Increase upper body strength
  • Enhance triceps stability
  • Improve performance in pushing movements
  • Target specific triceps muscle groups
  • Reduce risk of injury in daily activities
  • Improve overall arm aesthetics
  • Can be done with minimal equipment
  • Can be easily modified for different fitness levels

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Single triceps extension is a popular exercise for strengthening the triceps muscles, but there are certain situations where it should be avoided. This exercise involves extending the arm behind the head with a weight in hand, which can put stress on the shoulder joint and potentially lead to injury. It is important to avoid this exercise if you have any pre-existing shoulder injuries or pain. Additionally, if you have limited mobility or flexibility in your shoulders, this exercise may be difficult and could cause strain. It is also not recommended for beginners or those with weak shoulder muscles. If you experience any discomfort or pain while performing this exercise, it is best to stop and consult a fitness professional for alternative exercises.

    • 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
  • Choose an appropriate weight for your fitness level
  • Keep your elbows close to your head throughout the movement
  • Avoid locking your elbows at the top of the movement
  • Engage your core and maintain proper posture
  • Use controlled and slow movements
  • Do not swing the weight or use momentum
  • Breathe properly and exhale during the exertion phase
  • Do not overextend your arms at the bottom of the movement
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Osteoarthritis
  • Rheumatoid arthritis
  • Bursitis
  • Tendinitis
  • Carpal tunnel syndrome
  • Tennis elbow
  • Golfer’s elbow
  • Cubital tunnel syndrome

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    Frequently asked questions

     

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