Step-by-step Guide for Triceps Extension
Tricep Extensions with Dumbbells
Starting Position:
Stand with your feet shoulder-width apart or sit on a bench.
Hold a dumbbell with both hands, gripping it by the top plate.
Extend your arms fully overhead, keeping your elbows close to your ears.
Lowering Phase:
Inhale and slowly lower the dumbbell behind your head by bending your elbows.
Keep your upper arms stationary and only move your forearms.
Lower the dumbbell until your forearms are parallel to the floor or slightly below.
Extension Phase:
Exhale and extend your arms back to the starting position by engaging your triceps.
Squeeze your triceps at the top of the movement.
Repeat for the desired number of repetitions.
Tricep Extensions with Resistance Bands
Starting Position:
Stand with your feet shoulder-width apart, stepping on the middle of the resistance band to secure it.
Hold the handles or ends of the band with an overhand grip (palms facing down).
Extend your arms fully overhead, keeping your elbows close to your ears.
Lowering Phase:
Inhale and slowly lower the handles or ends of the band behind your head by bending your elbows.
Keep your upper arms stationary and only move your forearms.
Lower the band until your forearms are parallel to the floor or slightly below.
Extension Phase:
Exhale and extend your arms back to the starting position by engaging your triceps.
Squeeze your triceps at the top of the movement.
Repeat for the desired number of repetitions.
Tips for Both Methods
Maintain Proper Form: Keep your back straight and avoid flaring your elbows out to the sides.
Control Your Movements: Perform the exercise slowly and with control to maximize muscle engagement.
Breathe: Inhale as you lower the weight or band and exhale as you extend your arms.
