Your triceps are the big muscles on the back side of your upper arms (the opposite muscle group to the biceps). Tricep extensions focus on not only building out your tricep muscles but also on toning them too. The tricep extension is an isolation exercise; the movement occurs at only one joint and targets one muscle group. You can do tricep extensions with any weight (even a resistance band). You can use one hand or both hands.
Ultimate Guide to Tricep Extensions
- Place the feet shoulder width apart (doing this in front of a mirror helps)
- Hold a dumbbell with one or both hands. (you can also use a kettle bell or a medicine ball). Always choose a light weight.
- Brace your torso by contracting your abdominals.
- Pull your shoulder blades down and back.
- Your neck should be aligned with your spine.
- Place the non-working hand on the back of your neck/shoulder (with elbow back)
- Slowly press the dumbbell overhead keeping your working elbow high and back. Straighten your elbows until your arms are vertical to the floor. You elbows are pointing forward and are straight but not locked.
- The dumbbell should be positioned directly over your head with your palms facing upwards.
- Lower the dumbbell behind your head. Do not allow the lower arms to move or the shoulders.
The Benefits of Tricep Extension
- Tricep extensions can help to tone and reduce “Bingo wings”
- The tricep extension is an isolation exercise as the movement occurs at only one joint and targets only the triceps.
- It is not a good idea to just focus upon bicep curls, something many men do. Working the triceps in proportion to the biceps will produce strong arms.
Muscle groups worked with Tricep Extensions