Triceps Extension - Seated Dumbbell Alternate
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 a supine (flat) bench. Grasp dumbbells, palms inwards. Raise the dumbbells straight above your head. This is your starting position. Keep your elbows close to your head. Lower the right 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. Lower the left 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
Sit on a flat bench, holding dumbbells straight over your head, keeping your elbows close to your head.
Sit on a supine (flat) bench. Grasp dumbbells, palms inwards. Raise the dumbbells straight above your head. This is your starting position. Keep your elbows close to your head.
Step 2
Slowly lower the right dumbbell behind your head, in an arc, without moving your upper arm.
Lower the right dumbbell behind your head, while keeping your upper arm stationary close to your head. Inhale during this movement.
Step 3
Push dumbbell, in an arc, back to the starting position, keeping your upper arm stationary.
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.
Step 4
Slowly lower the left dumbbell behind your head, in an arc, without moving your upper arm.
Lower the left dumbbell behind your head, while keeping your upper arm stationary close to your head. Inhale during this movement.
Step 5
Push dumbbell, in an arc, back to the starting position, keeping your upper arm stationary.
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.