Triceps Rope Extension Drop Set

You need an adjustable cable column to do this drop set with a preferably extra-long rope. First with the cable set above your head perform triceps extensions using a weight that can do for no more than 8-15 reps. Then lower the cable to mid-torso height and do overhead extensions with your torso parallel to the floor while using a weight that can do for no more than 8-15 reps. When doing the triceps extensions the point of maximal mechanical tension where you have the least mechanical advantage is created in the mid to shortened position. With the overhead extensions the point of maximal mechanical tension is created in the lengthened to mid-range position. The point of maximal mechanical tension when doing cable triceps extensions is when your forearm is at a 90-degree angle to the cable. To create a point of maximal tension when your triceps are in the stretched or lengthened position when your arms are overhead you need the force vector the cable to pull almost parallel to your torso. Since its very awkward to get set up to do overhead extensions when the cable is set low at your ankle level it makes more sense to create the same effect by setting the cable at roughly your shoulder-height and simply leaning over and holding your torso parallel to the floor. So the first exercise is the most difficult at the point within the range of motion where the second exercise is the easiest on the lever-arm moment arm involved. Nick Tumminello,