Tricep Extension Overview

What is a Tricep Extension:

This specific exercise is a different version of a typical Tricep Extension, and implements a weighted barbell other than a dumbbell that secludes your triceps.

How to do a Tricep Extension

1. Sit onto a bench while maintaining full back support, and then grip a dumbbell with both of your hands and raise it over your head using about an arm’s length distance. (Advice: If you have the presence of a spotter around, it’s easier if they can hand it to you, for the weight can be quite heavy). The counteraction should be resting in your hands’ palm while having your thumbs around it. Make sure your palms are facing at an inward position. This current position will be the starting point.
2. While holding your upper arms close to your head area and horizontal to the floor, bring down the resistance in a circular movement behind your head until both forearms hit your biceps. (Advice: Your upper arms should be in a fixed position and only your forearms should be moving. Make sure to inhale during this part of the exercise).
3. Refer to the original starting point by using your triceps to bring up the dumbbell. Make sure you exhale during this part of the exercise.
4. Do the preferred number of reps for this exercise.

Alternatives:

• This type of exercise can also be done in a standing position, however it can put a strain on your back if you are using too much weight. For example, 95lbs would be considered a lot.
• A different version is to use a straight bar, or an EZ bar. By doing this, you will be gripping the bar from the inside (give or take 4-6 inches in between both of your hands) while having your palms facing in forward position.
• Another type of bar that can be used is a bar knowing as a triceps blaster. This bar has parallel bars inside of it and can be used for this exercise type.
• Lastly, a low type of pulley cable with a bar attachment or rope attachment at the end can be utilized to switch things up if you prefer

Tricep Extension Video