Triceps Extension - Seated Bent Over One 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 a dumbbell with your right hand, palm facing inwards. Keep your feet flat on the floor. Bend over so that your chest is on your thighs. Bend your right elbow so that the upper arm is parallel to your back and the elbow is at a 90 degree angle. Your left hand holds onto the side of the bench. This is your starting position. Straighten your elbow in a kickback motion. As the dumbbell moves, rotate your right hand so that the palm is facing back. Exhale during this movement. Lower the dumbbell back to the starting position, keeping your upper arm stationary and parallel to your back. Inhale during this movement. Repeat for the recommended number of repetitions. Sit on the end of a supine (flat) bench. Grasp a dumbbell with your left hand, palm facing inwards. Keep your feet flat on the floor. Bend over so that your chest is on your thighs. Bend your left elbow so that the upper arm is parallel to your back and the elbow is at a 90 degree angle. Your right hand holds onto the side of the bench. This is your starting position. Straighten your elbow in a kickback motion. As the dumbbell moves, rotate your left hand so that the palm is facing back. Exhale during this movement. Lower the dumbbell back to the starting position, keeping your upper arm 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 a dumbbell with your right hand, palm inward. Bend over. Bend your elbow at 90 degrees, upper arm level with your back.
Sit on the end of a supine (flat) bench. Grasp a dumbbell with your right hand, palm facing inwards. Keep your feet flat on the floor. Bend over so that your chest is on your thighs. Bend your right elbow so that the upper arm is parallel to your back and the elbow is at a 90 degree angle. Your left hand holds onto the side of the bench. This is your starting position.
Step 2
Kickback the dumbbell to the rear, rotating your hand palm back, upper arm stationary.
Straighten your elbow in a kickback motion. As the dumbbell moves, rotate your right hand so that the palm is facing back. Exhale during this movement.
Step 3
Return to the starting position, keeping upper arm stationary and level with your back.
Lower the dumbbell back to the starting position, keeping your upper arm stationary and parallel to your back. Inhale during this movement. Repeat as required.
Step 4
Sit on a flat bench, holding a dumbbell with your left hand, palm inward. Bend over. Bend your elbow at 90 degrees, upper arm level with your back.
Sit on the end of a supine (flat) bench. Grasp a dumbbell with your left hand, palm facing inwards. Keep your feet flat on the floor. Bend over so that your chest is on your thighs. Bend your left elbow so that the upper arm is parallel to your back and the elbow is at a 90 degree angle. Your right hand holds onto the side of the bench. This is your starting position.
Step 5
Kickback the dumbbell to the rear, rotating your hand palm back, upper arm stationary.
Straighten your elbow in a kickback motion. As the dumbbell moves, rotate your left hand so that the palm is facing back. Exhale during this movement.
Step 6
Return to the starting position, keeping upper arm stationary and level with your back.
Lower the dumbbell back to the starting position, keeping your upper arm stationary and parallel to your back. Inhale during this movement. Repeat as required.