Body part
Triceps
Instructions
- Sit on a bench with your back straight and feet flat on the floor.
- Hold a barbell with an overhand grip above your head so that your arms are fully extended and perpendicular to the floor.
- Lower the barbell behind your head by bending your elbows, while keeping your upper arms close to your head and your elbows pointing forward.
- Pause for a moment at the bottom of the movement, then extend your arms back up to the starting position.
- Repeat for the desired number of repetitions.
Advice
- Start with a weight that is challenging but allows you to maintain proper form throughout the exercise.
- Engage your core muscles and maintain a stable seated position throughout the movement.
- Keep your elbows close to your head as you lower the barbell behind your head, ensuring a full range of motion.
- Exhale as you extend your arms back to the starting position, squeezing your triceps at the top of the movement.
- Avoid using excessive momentum or swinging to move the weight – focus on controlled, deliberate movements.
- Remember to warm up properly before performing this exercise to prevent injury and optimize performance.
- To increase the difficulty, you can try using an EZ bar instead of a straight barbell.
- Consider incorporating different grip variations, such as pronated or neutral grip, to target your triceps from different angles.
- Don’t neglect the importance of rest and recovery – allow your muscles adequate time to repair and grow between workouts.
- Monitor your progress and gradually increase the weight or reps over time to continue challenging your triceps muscles.
