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How do I do an overhead dumbbell triceps extension?



Take a look at your fellow travelers the next time you visit the weight room, and it's almost certain that one or two of them are doing biceps curls or other laser-focused biceps exercises. It's far less common for you to spot someone paying close attention to his triceps, which is a shame – because when you're hunting sleeveless upper arms, you need titanic triceps as well as, if not more than, arched biceps.

Many exercises such as push-ups or bench presses act on the triceps as a secondary muscle, but the triceps extension puts him firmly in the limelight. With this extra focus, you should notice that your triceps is getting stronger.

You can perform the triceps extension while standing, sitting or lying down and either flat or on a slope. You can also do it with different weights like dumbbells or an EZ pole, but the advantage of doing it with a dumbbell in each hand is that you are able to detect and work with imbalances in arm strength , Just make sure you do not overdo it, as it is important to use the exercise throughout the range of motion to properly train the triceps and fight with a heavy dumbbell that interferes with your shape.

How To Do The Overhead Dumbbell Triceps Lengthening

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<p>  If you only have one dumbbell at home or your gym on a limited Short messages: It is never a good idea to keep heavy weights over your head, and in this exercise, you must move your triceps through all ranges of motion to get them right Exercising and getting started too hard makes this difficult and increases the risk of muscle injury. </p>
<p>  Begin to stand shoulder-width apart and holding dumbbells in front of you Lift the dumbbells over your head until your arms are straight outstretched They lie behind your head, making sure your elbows are not stretched out too much as your forearms paraphrase l move to the ground, bring the weight back to the starting position. Your upper arms should stay in place throughout the movement. </p><div><script async src=

The goal is four sets of eight to twelve repetitions each.

You can detach this train with standard or diamond push-ups to better train your triceps and strengthen your chest and shoulders. Remember to focus on repetition every time you move your triceps through all the movements to make sure you activate more muscle fibers. Because the more fibers in action, the bigger and faster your muscles grow.

Dumbbell Triceps Extension Variations

Single Arm Dumbbell Triceps Extension

[19659006] If you are using a dumbbell for the head extension instead of an EZ post, work separately on each arm and make sure it is not a stronger one The weaker one wears, but it is also worth doing the exercise with one arm each. In this way, you can focus on the perfect shape in this one arm and achieve a greater range of motion, so you can be sure that you are working on each part of the triceps with the movement. As with all forms of exercise, make sure you do not overdo it with the weight you use. Ideally, you want to be able to rest the weight evenly on both palms.

Triceps Extension over the Cable

When using a cable machine instead of dumbbells to perform the exercise, the main advantage is even resistance throughout the movement. Attach a handle to the machine's low pulley and hold it over your head with both arms outstretched. Lower the rope behind you, keep your upper arms steady, then bend the triceps to return to the starting position.

Lying Triceps Extension

If you want to lie down during exercise, place the triceps extensions on a bench. This can help you focus on moving your arms better than standing. Both exercises have the same benefit – more bulky upper arms.

Lie on a flat bench and hold the dumbbells with outstretched arms over palms facing each other. Bend to your elbow to lower the weights on both sides of your head. Keep your upper arms steady, being careful not to stretch your elbows out. Slowly return the dumbbells to their starting position.

Exercise Ball Lunge Triceps Extension

When you switch to Lying Triceps Extension, you can increase the difficulty of exercising by lying on an exercise ball rather than a bench. The unstable surface of the ball means that your core must work to maintain a good shape while performing the exercise. This adds a new benefit to the otherwise isolated train that targets the triceps. Be sure to use extra light weights when performing your triceps extensions on an exercise ball, otherwise you will most likely fall down.


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