Body part
triceps
Instructions
- Sit on a bench with your back upright and feet flat on the floor.
- Hold a dumbbell in each hand, resting them on your thighs.
- Using a neutral grip, lift the dumbbells up to shoulder level, and then extend your arms straight up over your head.
- Lower the dumbbells behind your head by bending at the elbows until your forearms are parallel to the floor.
- Pause briefly, then return to the starting position by extending your arms back up to the starting position.
- Repeat for the desired number of repetitions.
Advice
- Make sure to start with a weight that is challenging but still allows for proper form and control.
- Incorporate this exercise into your upper body workout routine 2-3 times per week to see optimal results.
- Focus on the mind-muscle connection to ensure you are targeting the triceps effectively.
- Engage your core muscles by maintaining a stable and upright seated position throughout the exercise.
- Don’t rush through the movement; instead, focus on a slow and controlled extension and flexion of the elbows.
- Increase the weight gradually as you become stronger and more comfortable with the exercise.
- Take breaks between sets to allow your muscles to recover and prevent overexertion.
- Ensure that you have proper shoulder stability by retracting and depressing your shoulder blades during the exercise.
- Watch your breathing pattern, exhaling when extending the arms and inhaling when flexing the elbows.
- Implement different grip variations, such as a neutral grip or an overhand grip, to target the triceps from different angles.
