Body paty
Triceps
Instructions
- Start by sitting on an incline bench with a dumbbell in each hand and your palms facing each other.
- Position the dumbbells above your head with your arms fully extended.
- Bend your elbows and slowly lower the dumbbells towards the sides of your forehead, keeping your upper arms stationary.
- Pause for a moment at the bottom of the movement, feeling the stretch in your triceps.
- Extend your elbows and press the dumbbells back up to the starting position.
- Repeat for the desired number of repetitions.
Advice
- Start with a weight that challenges you but allows you to maintain proper form throughout the movement.
- Keep your elbows tucked in and your upper arms perpendicular to the floor to target the triceps effectively.
- Engage your core and maintain a stable lower back against the bench to minimize momentum and maximize triceps activation.
- Control the movement throughout the exercise, both on the way down and on the way up, to fully engage the triceps muscles.
- Focus on the mind-muscle connection, actively contracting the triceps as you extend your arms and feeling the muscle work.
- Avoid locking out your elbows at the top of the movement to keep tension on the triceps and minimize strain on the joints.
- Breathe steadily and exhale on the exertion phase of the exercise to maximize stability and strength.
- Gradually increase the weight over time to progressively challenge your triceps muscles and promote growth.
- Incorporate variations of the triceps extension exercise, such as using different grips or performing single-arm extensions, to target the muscles from different angles.
- Ensure you maintain proper overall posture, with your shoulders pulled back and down, throughout the exercise to prevent undue strain on other muscle groups.
