This triceps extension variation is much different from others because it allows you to focus solely on building and strengthening the triceps.

CJ Extension

Other variations force you to unknowingly compensate by contracting the abs, lats, pecs, and even traps. They disperse the workload to the other muscles and ultimately postpone your goal of strengthening the triceps.

The CJ variation should be considered one of your go-to movements when training triceps. Here's how to do it:

  1. Lay flat on the ground with feet planted on the floor (similar to how you would start a sit-up).
  2. With the cable machine back above the head, pull the rope out so that the elbows are near the side of your body.
  3. From this position, extend the rope down to the hips, spreading the hands out to each side, allowing you to lock out the arms. Return to the starting position and repeat for 15-25 reps.

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