Überkopf-Trizepsstrecken am Kabel

So führst du sie aus

1. 1Preparation and positioning. Adjust the seat, pad, pulley, handle, and starting range so the working joints align comfortably. Secure attachments and keep the body out of the cable/lever path.
2. 2Starting position. Hold the handle with the upper arm in the prescribed position and elbow flexed to the chosen start.
3. 3Concentric phase. Extend the elbow while keeping the upper arm and trunk quiet.
4. 4End position / lockout. Finish at controlled elbow extension without snapping or forceful hyperextension.
5. 5Eccentric phase. Return under control to the same pain-free start marker, maintaining handle alignment and preventing the stack from crashing.
6. 6Breathing and bracing. Exhale through the shortening/pressing phase and inhale during the controlled return while keeping the torso supported.
7. 7Valid rep. A rep uses the same setup and range, keeps the stack controlled, and contains no torso lift, shoulder roll, momentum, or unplanned assistance.

Häufige Fehler

• Moving the trunk instead of the target joint

  Korrektur: Reduce the load and keep the torso and prescribed upper-arm position fixed.

• Changing the elbow angle

  Korrektur: Set a small, consistent bend—or the defined flexion angle—and preserve it through the rep.

• Shrugging to gain range

  Korrektur: Keep the neck long and stop where the shoulder/scapular path remains controlled.

• Dropping the eccentric

  Korrektur: Return to the same start marker slowly without letting the stack or weight take over.

Sicherheit

• Nutz nur einen schmerzfreien Bewegungsumfang über Kopf, den du kontrollieren kannst; aktuelle Schultersymptome oder ein deutlicher Seitenunterschied im Bewegungsumfang erfordern eine individuelle Abklärung, statt die Lehrbuchposition zu erzwingen.
• Stell die Maschine auf die Person ein, prüf Steckbolzen bzw. Aufsatz und die Sicherheitsstopps, und halt Hände, Kleidung und andere Personen von Hebel, Kabel und Gewicht fern.

Progressionen & Alternativen

• RegressionTrizepsdrücken am Kabel— Reduce strength, balance, or coordination demand while rehearsing the key pattern before returning to Cable Overhead Triceps Extension.
• ProgressionSingle-arm Cable Overhead Triceps Extension— Increase load, range, instability, or skill demand after Cable Overhead Triceps Extension is repeatable through the planned volume with reserve and no technique drift.
• AlternativeClose-grip Press— Train a similar primary pattern with a different stability, equipment, or joint-loading profile when Cable Overhead Triceps Extension is impractical or poorly tolerated.