Triceps extension is an isolation exercise that trains the triceps, the muscle on the back of the upper arm. It is known as an isolation exercise because only one joint and a limited number of muscle categories are affected. The three heads of the triceps – long head, side head, and medial head – work together to extend the forearm at the elbow joint. The triceps extension helps stabilize your shoulder and maintain fitness in your body.
Below is a guide on how to perform different variations of Triceps extension in a brilliant way!
The different variations of triceps extensions promote strength and fitness in your body.
1. Standing triceps extension
Directions
1. First, stand with your feet in a slightly split position with your left foot directly behind your right foot and your legs hip-width apart. The weight of your body should be evenly distributed across both legs. You should take some pressure off your knees and remember that your core is very careful to maintain good position and posture throughout the exercise.
2. Now take a dumbbell in each hand and raise it directly above your head. Make sure your head is in the same area as your chest, your shoulders are relaxed and relaxed, and your core is fully engaged.
3. At the beginning, both arms should be fully extended. Exhale slowly and lower the dumbbell down. Bring them to the back of your head by bending at your elbows. Make sure your back doesn't bend.
4. When you bend 90 degrees at your elbow, return to the starting position, making sure the weight does not touch the back of your head.
Services
Performing this exercise improves the flexibility of the body and brings stability to your arms and shoulders. It also helps avoid the risk of injury from upper body activities.
2. Lying triceps extension
Directions
1. First lie down on a straight and smooth surface, e.g. B. a weight bench or a standard mat that lies on the floor.
2. Hold the dumbbells just above your chest with both hands and hold them tight.
3. Now bend your elbows to lower the weight so it comes behind your head. It would be helpful if you always remembered to keep your upper arms motionless and at right angles to your body.
4. Continue to decrease the weight behind your head to keep the head of the bar level with the weight bench or mat.
5. Return to the starting position and repeat the steps.
Services
Practicing triceps extension while lying down helps strengthen the triceps and stabilize the shoulder joint. It also helps in changing your upper body and improving the flexibility of your arms.
3. Sitting triceps extension
Directions
1. Take a dumbbell in one hand, sit in a chair or flat bench while placing the dumbbell on its side on one knee.
2. Take the base of the dumbbell with both hands and place one hand over the other.
3. While keeping your upper arms erect and your elbows close to your head, exhale as you lift the barbell by straightening your elbows.
4. Inhale as you return the barbell to its starting position.
5. Repeat the above steps.
Services
Performing a seated triceps extension goes a long way towards strengthening the triceps. They're also perfect for building the shape and posture of your upper body muscles.
frequently asked Questions
1. How many triceps extensions should I do?
You should do at least two to three sets of 10-12 repetitions each.
2. What are the main benefits of triceps extension?
Triceps extensions are a great way to stabilize your shoulders and arms. It's also helpful for flexibility. Together, they help increase your body's strength and range of motion. They also help prevent the risk of injury and make it easier to carry out your daily activities and sporting activities.
3. Pushing or pulling the triceps extension?
Triceps extensions are considered push exercises, along with overhead presses and pushups.