Extend & Grow: Tricep Training Done Right
Quick Answer: Tricep extensions are an isolation exercise that targets the triceps, the muscles on the back of your upper arm. They're essential for building arm size since triceps make up 2/3 of arm mass.
Tricep Extension Technique: Isolate & Build
Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight.
Clean the dumbbell up to bring it to shoulder height and then extend the arm over your head so that the whole arm is perpendicular to the floor and next to your head. The dumbbell should be on top of you.
Rotate the wrist so that the palm of your hand is facing forward and the pinkie is facing the ceiling. This will be your starting position.
Slowly lower the dumbbell behind your head as you hold the upper arm stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.
Return to the starting position by flexing your triceps as you breathe out. Tip: It is imperative that only the forearm moves. The upper arm should remain at all times stationary next to your head.
Repeat for the recommended amount of repetitions and switch arms.
Exercise Form
Benefits of Tricep Extensions
- ✓Builds tricep size and definition
- ✓Improves pushing strength
- ✓Enhances arm aesthetics
- ✓Simple isolation movement
- ✓Many variation options
Pro Tips
- 💡Keep elbows pointing forward
- 💡Control the movement throughout
- 💡Start light to master form
- 💡Track your tricep work in Move
Common Mistakes to Avoid
Tricep Extensions Variations
Track Your Tricep Extensions with Move
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