Triceps Extension - Incline Single Dumbbell
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Triceps Strength Dumbbell Incline 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 on an incline bench. Grasp a dumbbell in your right hand, palm facing inward (hammer grip). Raise the dumbbell straight above your head. Support your right upper arm with your left hand. This is your starting position. Lower the dumbbell behind your head, while keeping your upper 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 upper arm stationary and close to your head. Exhale during this movement. Repeat for the recommended number of repetitions. Lie on an incline bench. Grasp a dumbbell in your left hand, palm facing inward (hammer grip). Raise the dumbbell straight above your head. Support your left upper arm with your right hand. This is your starting position. Lower the dumbbell behind your head, while keeping your upper 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 upper 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
Lie on an incline bench, dumbbell in right hand. Raise the dumbbell straight over your head, elbow close to your head.
Lie on an incline bench. Grasp a dumbbell in your right hand, palm facing inward (hammer grip). Raise the dumbbell straight above your head. Support your right upper arm with your left hand. 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. Support your right arm with your left hand. 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. Repeat as required.
Step 4
Lie on an incline bench, dumbbell in left hand. Raise the dumbbell straight over your head, elbow close to your head.
Lie on an incline bench. Grasp a dumbbell in your left hand, palm facing inward (hammer grip). Raise the dumbbell straight above your head. Support your left upper arm with your right hand. This is your starting position.
Step 5
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. Support your left arm with your right hand. Inhale during this movement.
Step 6
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. Repeat as required.