Body part
Triceps
Instructions
- Lie down on an incline bench with a dumbbell in each hand, palms facing each other.
- Extend your arms straight up above your chest, keeping a slight bend in your elbows.
- Slowly lower the dumbbells down to the sides of your head, keeping your upper arms stationary and elbows pointing towards the ceiling.
- Pause for a moment, then lift the dumbbells back up by extending your elbows and returning to the starting position.
- Repeat for the recommended number of repetitions.
Advice
- Start with a weight that allows you to maintain proper form throughout the exercise.
- Focus on squeezing your triceps at the top of the movement for maximum muscle activation.
- Control the movement and avoid excessive swinging or using momentum to lift the dumbbells.
- Engage your core muscles to maintain stability and prevent arching of the lower back.
- Breathe out as you extend your arms and squeeze your triceps, and inhale as you lower the dumbbells.
- Keep your elbows tucked in and pointing towards the ceiling to target the triceps effectively.
- Avoid locking out your elbows at the top of the movement to maintain tension in the muscles.
- Gradually increase the weight as you become stronger and more comfortable with the exercise.
- Perform the exercise in a slow and controlled manner, emphasizing the mind-muscle connection.
- Always warm up adequately before starting the exercise to prevent injuries and improve performance.
