Tricep Extensions Instructions

Start Position:
Stand with your feet hip-width apart and maintain a strong, upright posture. Hold the steel mace with both hands, gripping the handle in a stacked hand placement. Position the mace behind your head, with your elbows bent and close to your ears. The mace head should be pointing down, and your upper arms should remain stationary throughout the movement.

Core Engagement:
Brace your core, keeping your spine neutral. Ensure your shoulders are relaxed and down, avoiding any rounding of the upper back.

Extension Phase:
Slowly extend your elbows to press the mace upward and away from your head. Fully extend your arms while keeping the mace stable and aligned. Focus on engaging your triceps to drive the movement.

Return Phase:
Gently lower the mace back to the starting position behind your head, controlling the descent to prevent any swinging or jerking. Keep your elbows close to your ears and maintain a steady, controlled motion.

Repetitions:
Perform the desired number of repetitions, focusing on maintaining proper form and controlled movement. Avoid using momentum and ensure each extension is smooth and deliberate. Changing your stacked hand placement at every round to ensure balanced training

Note: You can also perform this exercise in reverse. Holding the mace head rather than the bottom of the handle.

Muscle Groups & Rating:

Targeted Muscle Groups: Triceps, Shoulders (for stabilization), Core (for balance)

Difficulty Rating: Intermediate