PURPOSE OF EXERCISE: To work the
entire triceps and separate the three
triceps heads.
EXECUTION: (1) Sitting on a bench, take
a dumbbell in one hand and hold it
extended overhead. (2) Keeping your
elbow stationary and close to your head,
lower the dumbbell down in an arc
behind your head (not behind the
shoulder) as far as you can. Feel the
triceps stretch to their fullest, then press
the weight back up to the starting
position. It is essential to do this as
strictly as possible. Looking in the
mirror helps you check your form. Finish
your set, then repeat the movement with
the other arm. Be sure to go back and
forth from one hand to the other without
stopping to rest in between.
VARIATION: Various machines allow you
to do Triceps Extensions with one arm at
a time or both together, and many give
the opportunity to work the full range of
motion of the triceps under constant
resistance. Use these machines for
variety in your workout or to allow your
training partner to help you with forced
reps and forced negatives when you feel
like working extra heavy.
