Triceps Extension - Flat Single Dumbbell
Recommendations: 2-3 Sets, 8-12 Reps, 890 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 a supine (flat) bench, with your feet shoulder-width apart. Grasp dumbbells in each hand and hold them close to one end. Raise the right dumbbell straight above your head, keeping your elbow close to your head. This is your starting position. Lower the dumbbell behind your head, while keeping your right arm 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 right arm stationary and close to your head. Exhale during this movement. Repeat for the recommended number of repetitions. Lower the dumbbell behind your head, while keeping your left arm 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 left arm stationary and close to your head. Exhale during this movement. Repeat for the recommended number of repetitions.
The triceps muscle group 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
Stand upright, holding a dumbbell in your right hand, straight over your head, keeping your elbows close to your head.
Sit on a fitness ball, with your feet shoulder-width apart. Grasp dumbbells in each hand and hold them close to one end. Raise the right dumbbell straight above your head, keeping your elbow close to your head. This is your starting position.
Step 2
Slowly lower the dumbbell behind your head, in an arc, without moving your right arm.
Lower the dumbbell behind your head, while keeping your right arm stationary close to your head. Inhale during this movement. Keep your knees slightly bent and do not assist with your legs.
Step 3
Push dumbbell, in an arc, back to the starting position, keeping your right arm stationary.
Push the dumbbell, in an arc with your triceps, back to the starting position, keeping your right arm stationary and close to your head. Exhale during this movement. Hold dumbbells in each hand and hold them close to one end. Repeat as required.
Step 4
Slowly lower the left dumbbell behind your head, in an arc, without moving your left arm.
Lower the left dumbbell behind your head, while keeping your left arm stationary close to your head. Inhale during this movement. Keep your knees slightly bent and do not assist with your legs.
Step 5
Push dumbbell, in an arc, back to the starting position, keeping your left arm stationary.
Push the dumbbell, in an arc with your triceps, back to the starting position, keeping your left arm stationary and close to your head. Exhale during this movement. Repeat as required.