Triceps Extension - Lying 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.
Lie on a supine (flat) bench. Grasp 2 dumbbells, palms facing inwards. Raise the dumbbells straight above your chest, dumbbells close together. This is your starting position. Lower the dumbbells, while keeping your upper arms stationary. They will lower in an arc slowly to above your head. Keep the elbows over your body. Inhale during this movement. Push the dumbbells, in an arc with your triceps, back to the starting position, keeping your upper arms stationary. 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, grasping dumbbells in each hand. Raise the dumbbells straight above your chest.
Lie on a supine (flat) bench. Grasp 2 dumbbells, palms facing inwards. Raise the dumbbells straight above your chest, dumbbells close together. This is your starting position.
Step 2
Slowly lower the dumbbells to your forehead, in an arc, without moving your upper arms.
Lower the dumbbells, while keeping your upper arms stationary. They will lower in an arc slowly to your forehead. Keep the elbows over your body. Inhale during this movement..
Step 3
Push dumbbells, in an arc, back to the starting position, keeping your upper arms stationary.
Push the dumbbells, in an arc with your triceps, back to the starting position, keeping your upper arms stationary. Exhale during this movement.