Extension of the triceps.
If you are new to exercise or strength training regimen, you should consult your doctor to make sure there are no special changes that you should follow. If you have been sedentary, injured, or returned to sports after pregnancy, first get permission from your doctor.
You can perform triceps extension in several different positions. The simplest version is standing triceps extension, but you can also do the exercise sitting, lying on a bench with weights or on the floor. You can also work with one hand at a time or with both hands together.
Also known as: triceps extension over the head
Goals: triceps (back of shoulder), shoulders, body
Necessary equipment: dumbbells
Level: Medium
In the standing position, the body is used to stabilize the lower and middle parts of the body, simultaneously moving both arms above the head.
1. Stand up, legs slightly apart, left foot slightly right, and feet shoulder width apart. The weight should be evenly distributed between both legs.
2. Relax and bend your knees slightly and make sure that the core muscles are engaged so that you maintain the correct posture during movement.
You can perform this variation with one dumbbell held in both hands, or a dumbbell in each hand. Alternatively, you can use an expander by standing on one end and picking up the other end.
1. Take one dumbbell with both hands and lift it directly over your head. The easiest way is to position the end of the dumbbell so that the palms are facing the ceiling and the weight is hanging vertically behind the crown. Make sure your head is in line with your chest, your core muscles are engaged, and your shoulders are relaxed.
2. Fully unbend both arms, then exhale and slowly lower the weight down, bending at the elbows. Make sure that the chest remains in line with the hips, and the back does not bend.
3. Inhale and reverse the movement as soon as the elbow bends 90 degrees. The weight should not touch the back of the head when it is in the lowest position.
Perform two or three sets of 10-12 reps each. Try not to forget to change the leg in front and the arm on top, holding the weight.
Advantages of Triceps extension
There are many different exercises that work out the triceps muscle together with other main muscles of the upper body, for example, push-ups or chest presses. But if you devote at least some time to working with triceps, it will help you develop strength effectively, because you will not be limited by weakness in other muscles.
A strong triceps muscle helps to stabilize the shoulder and elbow joints. Stable joints of the hands help to move comfortably during the day. Lifting heavy objects over your head or pushing objects (such as a door or furniture) requires strong triceps. They can help you perform athletic exercises such as swimming, hitting a tennis ball, passing a ball in basketball, or throwing a ball in baseball. Triceps are also important for stabilizing the hand with fine motor skills, such as writing.
Finally, the development of the triceps muscle can help improve the appearance of the shoulder. Without regular strength training, this part of the shoulder usually becomes weaker with age. Developing larger and stronger triceps muscles through exercises such as triceps extension can help make this area clearer.
Other options for triceps extension
Triceps extension while sitting
Triceps extension while sitting is performed in the same way as the standing option, except for the fact that you are sitting on a chair, bench or balancing ball, bending and pulling the weight over your head.
It is easier to maintain a good posture in a sitting position because your hips are firmly grounded and your lower body is at rest. But you'll still have to engage your core muscles to keep your torso aligned-you'll find it easier to stabilize your upper body.
You can perform this variation with one dumbbell held in both hands, or a dumbbell in each hand. Or take a stuffed ball or a kettlebell with both hands.
Sit on a ball or bench with your feet on the floor about shoulder width apart. Make sure that the body is tense so that you maintain the correct posture while moving.
1. Take one dumbbell with both hands and lift it directly over your head. The easiest way is to position the end of the dumbbell so that the palms are facing the ceiling and the weight is hanging vertically behind the crown. Make sure your head is in line with your chest, your core muscles are engaged, and your shoulders are relaxed.
2. Fully unbend both arms, then exhale and slowly lower the weight down, transferring the weight behind the head, bending at the elbows. Make sure that the chest remains in line with the hips, and the back does not bend.
3. Inhale and perform the reverse movement as soon as you bend at the elbow at an angle of 90 degrees or slightly lift the weight back to the starting position. The load should not touch the back of the head when it is in the lowest position.
Stretching the triceps lying down
This option is usually performed lying on a bench. Technically, this exercise is different from triceps extension. However, it is similar enough that it can be used as a modification if your upper body mobility limits your ability to perform the overhead version in good shape.
You can perform this variation with one dumbbell held in both hands, or a dumbbell in each hand.
To begin with, lie down on a flat surface, for example, on a bench with scales or a rug on the floor.
1. Hold the dumbbell with both hands, clasping it as if you were doing a triceps extension, but keep it above your chest.
2. Bend your arms at the elbows to lower the weight so that it goes behind your head. Keep your shoulders still and perpendicular to your body.
3. Continue lowering the weight behind your head until the dumbbell is at the same level as the bench.
4. Move in the opposite direction until the weight returns to its original position.
Common mistakes
Pay attention to these common blunders when performing triceps extension.
Moving the head
At first, lifting and lowering weights behind the head can be uncomfortable. If you have little mobility in your upper back and shoulders, you may find yourself moving your head to adjust to the lifting and lowering process.
Try to keep your head and body still. Keep your head aligned with the midline of your chest and your chest above your hips. Focus forward and pull your chin away from your chest. If you still find yourself moving your head, try doing the exercise lying down.
Incomplete range of motion
If you have not worked with triceps often, you may notice that they are weaker than some other muscles of the body. As a result, you can try to "cheat" this exercise by making the range of motion smaller than it should be. That is, you lower the weight by only a few centimeters, and then rise back to the starting position. This is often accompanied by an excessive emphasis on the lifting phase and a rapid but ineffective lowering phase.
Ask a friend or trainer to watch you when you try this move for the first time to make sure you bend your elbow at least 90 degrees when you lower the weight. The rest is fine until you hit the back of the head. The lowering phase should be slow and controlled, and the lifting phase should last as long as the lowering phase. If reaching that 90 degree angle is too difficult, reduce the weight you lift.
Direct placement of the elbow
Probably the most common mistake when performing triceps extension is to allow the elbows to float forward towards the front of the face. This is more common if the muscles of the chest and shoulders are tense. But this reduces the load on the triceps and makes the exercise less effective. The arms should be directly above the head so that the biceps are close to the ears.
If you notice that your arms continue to move forward, try to do a few upper body stretches before doing the triceps extension. The lying down option can also help, because gravity helps to pull the arms into the right position.
Elbow dilution
Another problem with elbows occurs when the elbows expand to the sides. When the elbows move away from the ears, it allows you to engage the biceps and shoulders to help flexion and extension. Exercise no longer isolates the triceps. Be sure to keep your elbows closer to your head to eliminate this problem. Reduce the weight as needed to maintain the correct position of the elbows.
Safety and precautions
As you lift the dumbbell over your head, you should be careful not to lift more weight than you can safely control. Dropping dumbbells can cause harm. If you are challenging yourself with a new weight gain and are not confident in your ability to cope with it, ask someone to look after you.
