Lying Dumbbell Triceps Extension
Overview
This is a fantastic exercise for your triceps. Triceps are the muscle on the back of your upper arm, extending from your armpit to your elbow. It’s the muscle that allows you to straighten your arm.
It’s called a tri-cep because there are three parts to the muscle: the long head, on the inside towards your body; the lateral head, on the outside away from your body; and the medial head, between them and closer to the humerus.
Instructions
To begin, lie down on the flat bench, with your feet firmly planted on the ground. Grab the dumbbell with both hands, holding it straight up above your chest.
Bend at the elbow, dropping the dumbbell behind your head. Maintain control on the negative motion.
Extend your arms quickly, squeezing your triceps as hard as you can.
Exhale as you’re lifting against gravity, inhale on the way down.
Tips
A common mistake is to arch your back, lifting your shoulder blades off the bench. Another mistake is to press down too hard with your feet, raising your glutes. Remember to keep both your shoulder blades and your butt flat on the bench at all times.
I recommend three sets of twelve with this exercise.
And that’s the proper way to perform one of my favorite arm exercises, the lying triceps extension. Thanks for watching!
