Summary
The Pilates Reformer Supine Triceps Extension focuses on isolating and strengthening the triceps. In addition, this exercise works secondary muscles throughout the chest and back.
Purpose
- Strengthen the triceps.
- Improve core stability.
- Improve scapular stability.
Reformer Setup
- Footbar down.
- Spring tension moderate.
- Loop length and carriage stoppers adjusted to ensure carriage fully supported by straps throughout exercise.
- Headrest up.
Starting Position
- Supine on the carriage, shoulders against shoulder rests, head resting on elevated headrest.
- Elbows bent at 90 degrees alongside body with elbow on carriage. Loops held evenly in both hands and under tension, palms facing feet, hand open with fingers extended. Carriage is pulled off stoppers and fully supported by straps.
- Legs pressing together in tabletop.
- Scapular muscles engaged and retracted (preventing the shoulders from shrugging).
Starting position.
Execution (10 Repetitions)
- On exhale, extend arms until straight and hands contact carriage. Elbows and arms stay close to body. Elbows remain resting on carriage.
- On inhale, allow arms to bend back to starting position. Elbows and arms stay close to body.
Position 1. Start.
Position 2. Arms extended.
Position 3. Arms bent.
Common Mistakes
- Elbows flare out to the side. Keep elbows and arms close to body.
- Shoulders shrug. Keep scapular muscles fully engaged throughout moving, pulling shoulders away from ears.
- Wrist moves during exercise. Keep wrist straight and immobile throughout movement.
- Mid-back flattens onto carriage. Keep natural curve of spine with core engaged.
- Carriage movement not smooth. Keep movement controlled.
- Elbows rise off carriage. Keep back muscles engaged to keep elbows immobile and resting on the carriage.
Modifications & Variations
- If mobility limitations prevent arm from extending fully without slightly lifting elbow off carriage, allow the elbow to elevate slightly.
- Perform with palms facing hips or palms facing up. This change in alignment will recruit the tricep muscles differently.
