Tricep Extension

How to perform Tricep Extension

1.    Lie on a flat bench with feet on the ground and head hanging just off the top of the bench, so that the edge of the bench rests in the pit between neck and head.
2.    Take the barbell with an overhand grip (palms away from body) and hold it out above the head so that the arms are supporting the weight. Do not hold the arms straight over the face at 12 o’clock, but rather at an angle more like 10 o’clock, with feet at 3 o’clock. All of the weight should be on the triceps.
3.    Now bend the arms at the elbow, bringing the bar down close to the top of the forehead.
4.    Keep the elbows in the same position, do not let them sway outward.
5.    Press back up to starting 10 o’clock position.
Make sure the elbows don’t move too much; try to keep them the same width apart during the whole movement.

Videos: Tricep Extension

Muscles Targeted: Triceps

Variation: Tricep Extension

Standing Dumb Bell Tricep Extension
Standing Barbell Tricep Extension
Lying Barbell Extension

Points to Note

It’s very important that you keep your elbows in during the set. Your elbows will have a tendency to flare out as you move the weight, you must keep them pointing forward. Keep the rep timing slow and control the weight. And finally, don’t lock your elbows out at the top of the movement, this will take the tension off the triceps.
Do move your arms slowly without swinging them.
Do keep your exercising elbow close to your side.

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