Body part
Triceps
instructions
- Begin by lying down on a decline bench with your feet secured at the end.
- Hold a dumbbell in each hand above your chest, with your arms fully extended.
- Keep your elbows in and slowly lower the dumbbells towards your forehead, bending only at the elbows.
- Pause for a moment when your forearms are parallel to the ground.
- Engage your triceps and extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
- Remember to maintain control throughout the movement and avoid using excessive weight if you’re a beginner.
- Always warm up before starting any exercise, and consult with a fitness professional if you have any concerns or limitations
Advice
- Focus on maintaining proper form to maximize triceps activation.
- Start with lighter weights and gradually increase the load as you build strength.
- Ensure a controlled and slow movement throughout the exercise to fully engage the triceps muscles.
- Use a decline bench to target the long head of the triceps more effectively.
- Don’t forget to warm up before performing this exercise to prevent injury.
- Include triceps stretches in your post-workout routine to aid in recovery and flexibility.
- Add variations like different hand positions or using an EZ bar to keep challenging your triceps.
- Incorporate other triceps exercises like close grip bench press or triceps dips to diversify your triceps training.
- Pay attention to your breathing, exhaling during the lifting phase and inhaling during the lowering phase.
- Prioritize progressive overload by gradually increasing sets, reps, or weight to continually challenge your triceps.
