Lying DB Triceps Extensions

Preparation: Hold dumbbells (palms in) and lie on bench in good body alignment (abs tight, chest up, back straight) with feet in comfortable position. Position arms perpendicular to the floor.

Execution: In a controlled motion, keeping upper arms perpendicular to the floor, bend elbows to lower dumbbells until forearms are approximately parallel to the floor. While maintaining the controlled motion, return dumbbells to starting position. Contract triceps fully, without compromising form. Do not allow muscle to relax before next repetition.

TIPS:
1) Be sure to keep upper arm/elbow in tight and stationary as you lower the dumbbells.
2) You may place your feet on the bench for added protection for your lower back.
3) Go slow and controlled.
4) Pause at the top of the move before lowering the dumbbell.
5) Never sling the weight up (two seconds up) and go just as slow in lowering the weight (two seconds down).

HEREIN LIES THE CHALLENGE: Always, always, always go slow and controlled! Remember form and technique trump heavy weights any day of the week, so keep this exercise light enough that you can execute perfect form. Choose a weight that makes the last two of 8-12 reps very challenging yet still doable in good form.

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Howto & Style

Tags:

• Triceps extensions
• triceps exercise
• health
• wellness
• workout
• triceps workout