A FIT30 EXERCISE
Tricep Extensions
Tricep Extensions with a dumbbell are a dynamic exercise that targets the triceps, helping to tone and strengthen the muscles on the back of your arms.
HOW TO
How do I do Tricep Extensions?
- Stand with your feet shoulder-width apart, holding a dumbbell with both hands. Your grip should be firm, with your palms facing one another, and the dumbbell should be positioned above your head.
- Bend your elbows so that the dumbbell is lowered behind your head. Your upper arms should be close to your ears.
- Extend your elbows, lifting the dumbbell straight up toward the ceiling. Ensure that your upper arms stay close to your ears throughout the movement.
- At the top of the movement, contract your triceps and hold the position for a moment to maximize muscle engagement.
- Lower the dumbbell back down behind your head by bending your elbows. Maintain control throughout the descent.
- Perform the exercise for the desired number of repetitions or time, maintaining a smooth and controlled motion.
TIPS
What are some tips for Tricep Extensions?
- Keep a stable and balanced stance with your feet planted on the ground. This will help you maintain control throughout the exercise.
- Emphasize controlled movements, especially when lowering the dumbbell behind your head, to avoid unnecessary strain on the shoulder joint.
- Engage your core muscles to stabilize your torso and avoid excessive arching of the lower back.
- Inhale as you lower the dumbbell behind your head, and exhale as you extend your elbows to lift it back up.
- Choose a weight that challenges your triceps without compromising your form. Start with a lighter weight if you're new to the exercise.
MODIFICATIONS
How do I modify Tricep Extensions?
Easier
- Perform the exercise while seated on a bench for added stability.
- If you're new to the exercise, start with lighter weights and gradually progress.
Neutral
- Perform the exercise with one arm at a time to focus on each tricep individually.
- Instead of a dumbbell, use a resistance band anchored at a higher point to perform standing tricep extensions.
- Use an overhead cable machine with an appropriate attachment to perform a cable tricep extension.
What are the benefits of Tricep Extensions?
Arm Strength
Functional Movement
A dumbbell30 workout
Don't Worry. Be Hoppy!
Complete 9 Rounds In 28:15
- Deadlift Upright Rows (00:20)
- Dumbbell Lateral Raises (00:10)
- Tricep Kickbacks (00:20)
- Tricep Extensions (00:10)
- Squat Curls (00:20)
- Bicep Curls (00:10)
- Standing Chest Flies (00:45)
- Rest (1:00)
Free
A dumbbell30 workout
A Wheel Good Time
Complete 5 Rounds In 29:00
- Cross Chest Curls (00:45)
- Bent Over Lateral Raises (00:30)
- Tricep Extensions (00:45)
- Plie Squat Calf Raises (00:60)
- Donkey Kicks (00:45)
- Elbow Plank (00:30)
- Dead Bugs (00:45)
- Rest (1:00)
Free