Triceps Extension - Flat Bench Dumbbell 2 Handed
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.
Lie face up on a supine (flat) bench. Grasp a dumbbell and hold one end in the cup formed by your two hands together palms up. Raise the dumbbell straight above your head. This is your starting position. Lower the dumbbell behind your head, while keeping your upper arms stationary close to your head. Inhale during this movement. Push the dumbbell, in an arc with your triceps, back to the starting position, keeping your upper arms stationary and close to your head. Exhale 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
Lie on a flat bench, holding a dumbbell. Raise the dumbbell, in an arc, straight over your head, keeping your elbows close to your head.
Lie face up on a supine (flat) bench. Grasp a dumbbell and hold one end in the cup formed by your two hands together palms up. Raise the dumbbell straight above your head. This is your starting position.
Step 2
Slowly lower the dumbbell behind your head, in an arc, without moving your upper arms.
Lower the dumbbell behind your head, while keeping your upper arms stationary close to your head. Inhale during this movement.
Step 3
Push dumbbell, in an arc, back to the starting position, keeping your upper arms stationary.
Push the dumbbell, in an arc with your triceps, back to the starting position, keeping your upper arms stationary and close to your head. Exhale during this movement.