Tricep Extensions II Reformer

Tricep Extensions II on Reformer: 30 Modifications to Suit Every Skill Level

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If you’re looking to strengthen your upper body, specifically your triceps, while improving core engagement, Tricep Extensions II on Reformer is a must-try. This versatile exercise is part of the Reformer Pilates Expansion Card Deck, an exciting addition to the Reformer Pilates Card Deck that includes 46 NEW reformer exercises.

This exercise is categorised under "Foundation" in the Reformer Pilates Expansion Card Deck, making it accessible for beginners while offering plenty of room for progression.

Below, we’ll guide you through the steps for performing this exercise, followed by 30 creative modifications (10 beginner, 10 intermediate, and 10 advanced) to inspire your Pilates practice.

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How to Perform Tricep Extensions II on Reformer

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Start Position: Sit on the carriage facing the front of the reformer. Extend your legs straight in front of you.

Hold the Short Loops: Grab the short loops, keeping your arms extended in front of you at shoulder height.

Bend Elbows: Lower your elbows to shoulder height, maintaining your palms facing inwards.

Exhale: Press the palms of your hands down, keeping your elbows parallel to the carriage.

Inhale: Slowly return to the start position, keeping control over the movement.

Repeat: Perform the movement 10 times, focusing on engaging the triceps and controlling the flow of the exercise.

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10 Beginner Modifications For Tricep Extensions II On Reformer

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Beginner Modification 1: Seated with Bent Knees
Sitting with your knees bent offers more stability, making the movement easier to control. This allows beginners to focus on form without the added challenge of keeping the legs extended.

Beginner Modification 2: Lighter Spring Resistance
Use a lighter spring resistance to reduce the intensity of the exercise. This will help you concentrate on mastering the movement before increasing resistance for a more challenging workout.

Beginner Modification 3: Slow the Movement Down
Reducing the speed of the movement allows beginners to focus on control. This ensures that the muscles are engaged properly and the movement is precise.

Beginner Modification 4: Smaller Range of Motion
Limit the range of motion by pressing your palms down only partway before returning to the start. This modification helps prevent straining the arms and allows you to build strength progressively.

Beginner Modification 5: Use a Cushion Behind the Back
Placing a cushion behind the lower back while seated offers support and helps maintain good posture, reducing the likelihood of arching or straining your back.

Beginner Modification 6: Perform One Arm at a Time
Instead of pressing both arms simultaneously, alternate pressing one arm at a time. This allows you to focus on strengthening one arm while the other remains in a more passive role.

Beginner Modification 7: Engage Core for Stability
Focus on engaging your core muscles throughout the movement. This helps to stabilise the pelvis and improve the effectiveness of the exercise.

Beginner Modification 8: Place Feet Flat on the Mat
Keeping the feet flat on the mat while seated provides additional stability. This can help create a more grounded, controlled position during the exercise.

Beginner Modification 9: Keep Elbows Closer to the Body
Keeping your elbows closer to the body ensures that you are engaging the triceps effectively while avoiding unnecessary strain on the shoulders.

Beginner Modification 10: Add a Rest Between Reps
If needed, take a short break between each repetition to rest your muscles. This helps to avoid fatigue and ensures that the exercise is performed with proper form throughout.

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10 Intermediate Modifications For Tricep Extensions II On Reformer

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Intermediate Modification 1: Increase Spring Resistance
Increase the spring resistance for a more challenging workout. This will help to build more strength in the triceps and shoulders while increasing the intensity of the movement.

Intermediate Modification 2: Alternate Arm and Leg Movements
Add a dynamic element by simultaneously extending one leg as you press the arms down. This engages the core more deeply and challenges stability and coordination.

Intermediate Modification 3: Hold the Position
After pressing the palms down, hold the position for a few seconds before returning to the start. This isometric hold engages the triceps and increases endurance.

Intermediate Modification 4: Perform Pulses
Once you’ve extended the arms fully, perform small pulses in the press-down position. This creates a greater challenge for the triceps and helps to build strength over time.

Intermediate Modification 5: Keep Legs Extended
With legs fully extended, work to maintain proper posture while engaging the core to ensure the movement comes from the arms rather than relying on the legs for stability.

Intermediate Modification 6: Add a Body Twist
Introduce a slight twist in the torso as you extend your arms. This adds a rotational component that engages the core more deeply and increases the overall challenge.

Intermediate Modification 7: Add Leg Circles
While pressing the arms down, perform small leg circles to engage the hips and legs, further enhancing core engagement and improving coordination.

Intermediate Modification 8: Use a Lighter Grip on the Loops
Lighten your grip on the loops and focus on controlling the movement through the triceps rather than relying on your hands.

Intermediate Modification 9: Incorporate a Reach
As you extend your arms, add a reach motion with the fingertips, aiming for lengthening through the arms and shoulders. This helps improve shoulder flexibility and range of motion.

Intermediate Modification 10: Try With Eyes Closed
Close your eyes while performing the exercise to enhance proprioception and deepen your awareness of the muscles engaged during the movement.

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10 Advanced Modifications For Tricep Extensions II On Reformer

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Advanced Modification 1: Increase Spring Resistance
Increase the spring resistance even further to build maximum strength in the arms, shoulders, and core while maintaining full control of the movement.

Advanced Modification 2: Perform the Exercise on One Leg
Elevate the challenge by performing the exercise on one leg. Lift one leg off the mat as you perform the movement, which engages the core more intensely and improves balance.

Advanced Modification 3: Add an Overhead Reach
Once your arms are fully extended, reach your arms overhead to create a dynamic movement. This increases the range of motion and further challenges the triceps and shoulders.

Advanced Modification 4: Perform Full Range of Motion
Perform the full range of motion by extending your arms fully before bringing them back. This will increase muscle engagement and help tone the arms more effectively.

Advanced Modification 5: Perform With a Resistance Band
For an added challenge, attach a resistance band to the short loops. This will increase the intensity of the exercise, engaging the muscles more effectively.

Advanced Modification 6: Add a Leg Lift
While performing the tricep extension, add a leg lift to activate the glutes and core. This creates an added challenge and increases overall body strength.

Advanced Modification 7: Add a Pulse at the Top
Once the arms are fully extended, pulse at the top for several seconds. This burns out the muscles and enhances endurance.

Advanced Modification 8: Add a Backbend
After pressing the palms down, arch your back slightly, engaging the spine and stretching the chest. This deepens the stretch and improves flexibility.

Advanced Modification 9: Combine With Other Exercises
Integrate the tricep extensions with other reformer exercises, such as lunges or squats, to create a dynamic full-body workout that challenges multiple muscle groups simultaneously.

Advanced Modification 10: Perform With One Arm
Take the challenge up a notch by performing the exercise with only one arm. This increases the demand on your triceps, shoulders, and core, as well as improving muscular endurance and stability.

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George’s Conclusion And the Reformer Pilates Card Deck

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Whether you’re a Pilates enthusiast or a seasoned instructor, adding exercises like Tricep Extensions II to your routine is a fantastic way to improve upper body strength and coordination.

The Reformer Pilates Card Deck and its companion, the Reformer Pilates Expansion Card Deck, are invaluable tools for diversifying your Pilates practice. With detailed guidance, progression ideas, and modifications for every skill level, these card decks simplify lesson planning and inspire creativity in your sessions. Explore the endless possibilities and take your Reformer workouts to the next level.

Happy practising!