Overhead Dumbbell Extension
Description
The overhead dumbbell extension exercise is great for the overall development of the triceps. Since the dumbbell is positioned above the head at certain points throughout the execution, it is recommend that you use a spotter - especially when heavy weights are being used. As always, safety comes first.
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Execution
- The set up phase for this exercise can be a little tricky. The starting position has you sitting on an upright bench with an appropriately weighted dumbbell supported on your thigh.
- With both hands on the dumbbell handle, kick leg upwards and transfer dumbbell from your leg to a position that has you supporting the dumbbell overhead with your palms facing upwards.
- Inhale, bend your elbow and lower the dumbbell down to an angle slightly beyond 90 degrees. Note: The upper portion of your arm should remain motionless and your elbows should be facing upwards towards the ceiling.
- Exhale, fully extend your elbows and drive the weight back up overhead (starting position). Hold this extended position briefly.
- Repeat until the desired number of repetitions are completed.
Variations
This movement can also be performed by using a rope attached to a cable column. This variation is typically performed while standing and therefore, additional muscles are recruited to help stabilize.
The overhead dumbbell extension can also be performed by using one arm at a time. A much lighter weight should be used. This is a great finishing exercise.
Lying Triceps Extensions
Description
Lying triceps extensions are at their safest and most effective when performed using an easy-curl bar because it relieves the stress from the wrist joint. It is also important to bring the bar down to the forehead level to maximize the activation of the triceps while minimizing the risk of injury to the elbow joint. Bringing the bar down to the nose/face level increases the angle of the elbow and places unnecessary stress on the elbow joint.
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Execution
- Lie with your back flat on the bench and your feet secure on the floor. Have your spotter pass you the bar.
- Using a pronated grip, position your hands on the inside grooves of the bar. This is usually approximately 6-8 inches apart. Note: The beginning position for this movement has your elbows fully extended, bar lined up over your chest and elbows pointed away from the face. (Rather than out to the sides)
- Inhale, slowly flex elbows and lower the weight down to forehead level in a controlled motion.
- Once gentle contact is made between the back of your hand and forehead, exhale and fully extend elbows.
- Repeat until the desired number of repetitions are completed.
Variations
You can also perform lying triceps extensions using a decline bench, which has actually been shown to be the most effective exercise for the triceps. What makes decline lying triceps extensions so effective is the neurological recruitment that’s stimulated within the triceps. In short, more motor units, thus muscle fibers are recruited with this variation.
You can also perform lying triceps extensions using two dumbbells (neutral grip) rather than an easy-curl bar. Using two dumbbells with a neutral grip instead of an easy-curl bar is also an effective variation that will result in alternate recruitment of the muscles within your forearms.
Performing lying triceps extensions with the upper arm positioned at a 45 degree angle instead of directly upwards will keep constant resistance on the triceps.