Triceps Extension - Seated Dumbbell Narrow
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 dumbbells behind your head, while keeping your upper arms stationary close to your head. Inhale during this movement. Push the dumbbells, 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 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. Your feet are close together. This is your starting position. Keep your elbows close to your head.
Step 2
Slowly lower the dumbbells behind your head, in an arc, without moving your upper arms.
Lower the dumbbells behind your head, while keeping your upper arms stationary close to your head. 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 and close to your head. Your feet are close together. Exhale during this movement.