Body part
triceps
Instructions
- Start by adjusting the bench to an incline position of about 45 degrees.
- Lie down on the bench with your head towards the top and your feet firmly on the floor.
- Hold a barbell using an overhand grip, with your hands slightly less than shoulder-width apart.
- Extend your arms fully and hold the barbell above your chest, keeping your elbows pointed towards the ceiling.
- Lower the barbell slowly towards your forehead by bending your elbows, while maintaining control and keeping your upper arms stationary.
- Pause for a moment when the barbell is just above your forehead, then slowly straighten your arms to bring the barbell back to the starting position.
- Repeat the movement for the prescribed number of repetitions.
- Focus on engaging your triceps throughout the exercise and avoid using excessive momentum.
Advice
- Warm up before starting any exercise to prepare your muscles and joints for the workout.
- Focus on maintaining proper form throughout the exercise to ensure maximum
- effectiveness and minimize the risk of injury.
- Gradually increase the weight on the barbell as you become comfortable with the exercise to continuously challenge your muscles.
- Engage your core and keep your back pressed against the bench throughout the movement to stabilize your body.
- Control the movement by lowering the barbell slowly and smoothly towards your forehead for a full range of motion.
- Exhale as you extend your arms and push the barbell back up to the starting position.
- Don’t rush the exercise; perform it with controlled and deliberate movements, emphasizing the contraction of your triceps.
- Include variations of triceps exercises in your workout routine to target the muscles from different angles.
- Ensure that your elbows stay close to your head and do not flare outwards during the exercise for proper triceps activation.
- Listen to your body and adjust the weight or intensity as needed. It’s essential to challenge yourself while still maintaining proper form.
