Strength Exercises

Triceps Training

The triceps are the muscles on the back of your upper arm. They are called triceps because they are made up of three smaller muscles; long head, lateral head and medial head. These particular muscles are most active during the initiation of the downswing and during the follow-through phase after impact.

During the golf swing, the triceps work in harmony with nearly all the muscles in the body.

For this reason, when you're doing your golf specific workout, you should train your triceps but DON'T isolate the triceps by doing exercises such as a seated machine triceps extension (Figure 2), as you won't be helping them in any way because as you can see, this is a movement that differs from the actual swing movement.

The triceps aren't isolated during the swing, so don't train them in isolation?

Figure 2: Seated Machine Triceps Extension. Wrong for golf training.

The correct exercise to do is the Cross Body Tricep Extension. This exercise is particularly useful for strengthening the arm muscles for the golf swing and reinforcing the follow-through.

The Cross Body Tricep Extension

• Set a cable column about chest height. If you don't have access to a cable column, you can just as easily use a Strength Band.
• Set it at a comfortable weight for you, not too heavy.
• Position your hand so that your palm is facing your chest and the handle is just below your collar.
• Pull your arm across your body,moving your shoulder and elbow joint together.
• Keep your trunk still.
• Do 2 sets of 10 reps on each arm.

Start position	Finish position

For further information about this exercise or any others, please e-mail me at liz@extremegolffitness.com .