Body part
Triceps
Instructions
- Lie down on a flat bench with a dumbbell in each hand, palms facing each other, and the arms fully extended.
- Position the dumbbells directly above your shoulders with your palms facing towards your feet.
- Keeping your upper arms still, bend your elbows and slowly lower the dumbbells towards your forehead until your forearms are parallel to the ground.
- Pause for a moment, then extend your arms back to the starting position by contracting your triceps.
- Repeat for the recommended number of repetitions.
Advice
- Focus on slow and controlled movements to maximize muscle engagement.
- Use an appropriate weight that challenges you without compromising form.
- Maintain a neutral spine position throughout the exercise.
- Engage your core muscles to stabilize your body.
- Keep your elbows close to your head, ensuring proper alignment.
- Exhale as you extend your arms and inhale as you return to the starting position.
- Perform the exercise in front of a mirror to check your form.
- Start with a warm-up to prepare your muscles and prevent injury.
- Progress gradually by increasing the weight or repetitions over time.
- Listen to your body and take rest days to allow for proper recovery.
