Body part
Triceps
Instructions
- Start by lying flat on a bench with a dumbbell in each hand, palms facing each other.
- Extend your arms straight up over your chest, keeping a slight bend in your elbows and your wrists aligned with your shoulders.
- Slowly lower the dumbbells down towards your chest, keeping your elbows tucked in close to your sides.
- Pause for a moment at the bottom of the movement, feeling a stretch in your chest and triceps.
- Press the dumbbells back up to the starting position, fully extending your arms and squeezing your chest muscles.
- Repeat for the desired number of repetitions.
Advice
- Focus on proper form to maximize triceps engagement.
- Start with lighter weights and gradually increase the resistance.
- Inhale during the eccentric phase and exhale during the concentric phase of the movement.
- Utilize a controlled and slow tempo to optimize muscle activation.
- Maintain a stable and neutral spine throughout the exercise.
- Engage your core for added stability and to prevent excessive arching of the lower back.
- Avoid locking out your elbows at the top of the movement to keep tension on the triceps.
- Ensure your wrists stay aligned with your forearms throughout the exercise.
- Perform the exercise in a smooth and continuous motion without any jerking or swinging.
- Listen to your body and adjust the weight and intensity based on your personal fitness level.
