Triceps Extension - Seated Bent Over Two Arm Dumbbell
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Triceps Strength Dumbbell Flat Bench Push Gym
Purpose: This exercise is used to target the triceps muscle to develop size, definition, strength, endurance and power.
Benefits: This exercise works all heads of the triceps.
Sit on the end of a supine (flat) bench. Grasp dumbbells with both hands, palm facing inwards. Keep your feet flat on the floor. Bend over so that your chest is on your thighs. Bend your elbows so that the upper arms are parallel to your back and the elbow is at a 90 degree angle. This is your starting position. Straighten your elbows in a kickback motion. As the dumbbells move, rotate your hands so that the palms are facing back. Exhale during this movement. Lower the dumbbells back to the starting position, keeping your upper arms stationary and parallel to your back. Inhale during this movement. Repeat for the recommended number of repetitions.
The triceps muscles are straight muscles with three heads. All three heads straighten the elbow while the long head, crossing the shoulder joint also adducts the shoulder (pulls it down from the side) and extends the shoulder (pulls it down from the front).
Step 1
Sit on a flat bench, holding dumbbells, palms inward. Bend over. Bend your elbows at 90 degrees, upper arms level with your back.
Sit on the end of a supine (flat) bench. Grasp dumbbells with both hands, palms facing inwards. Keep your feet flat on the floor. Bend over so that your chest is on your thighs. Bend your elbows so that the upper arms are parallel to your back and the elbows are at a 90 degree angle. This is your starting position.
Step 2
Kickback the dumbbells to the rear, rotating your hands palms back, upper arms stationary.
Straighten your elbows in a kickback motion. As the dumbbells move, rotate your hands so that the palms are facing back. Exhale during this movement.
Step 3
Return to the starting position, keeping upper arms stationary and level with your back.
Lower the dumbbells back to the starting position, keeping your upper arms stationary and parallel to your back. Inhale during this movement.