Triceps extension exercise to strengthen your arms

Welcome to Modify This Move, the ongoing series where you’ll find everything you need to modify a standard workout to meet your goals, body, and mood. Each story explains how to perform a basic fitness movement, then offers different modifications based on your current fitness or energy level, current or past injuries, or which muscles you want to target the most. So check your ego at that door and make sure every workout meets you wherever you are today.


When you work out in a fitness space it’s practical Wrapped in mirrorsIt is easy to lose sight of your muscles I can not Look in your reflection (think: calves, hamstrings, lats). But train the muscles along the back of your body, known as the your back chainjust as important as building the ones on your forehead, he says Jill GoodtreeNASM Certified Personal Trainer, Group Fitness Instructor, and RRCA Certified Running Coach.


One Muscle group that’s often skipped: The triceps, which runs along the back of your upper arm, opposes the biceps, and is called upon to extend the elbow joint. “If you think about your daily movements, you don’t Just “Bend your arm up to your shoulder,” Goodtree says. “You need the strength to push your arm open all the way to the end—and that’s what your triceps do.” Translation: Building strong triceps is key to moving with ease, whether you’re lowering a heavy box to the floor or reaching behind you to get your keys off the counter. And incorporating the overhead triceps extension, which involves pressing and lowering a dumbbell or two behind your head, into your fitness program can help you get the job done.




But like any exercise, the classic triceps extension may not match your fitness level, abilities, or goals. The good news? You can use triceps extension variations to get exactly what you want and need from the movement. Newbies and people with physical fitness balance issuesFor example, she can sit while doing the exercise to focus on her form and maintain stability. People with limited shoulder mobility can try a triceps extension variation that allows them to score the benefits of the exercise without compromising their joints. And individuals dealing with muscular imbalances can modify movement to help correct their strength discrepancies. Simply put, triceps extensions will help you Build upper body strength No matter your limits or aspirations.


Are you ready to test your triceps? Follow the instructions below for the classic overhead triceps extension screw. Next, watch Goodtree demonstrate how to switch up the workout with six different triceps stretch variations that can work for all abilities and fitness goals.



How to do the overhead triceps extension



a. Stand with feet hip-width apart, holding a dumbbell vertically in each hand with your arms fully extended over the head, palms facing each other. Draw the shoulders down and back and engage the core. Allow the weights to rest against each other.


B. Keeping elbows pointed forward, core engaged, back flat, neck neutral, and elbows bent at a 90-degree angle to lower the dumbbells behind the head.


c. Pause, then press the dumbbells up toward the ceiling to fully extend the arms and return to the starting position.



6 triceps extension variants

If you try the traditional triceps extension and feel unsatisfied or uncomfortable, don’t force yourself to stick with it. Instead, try a different type of movement or an alternative that works best for your body and goals.


Here, you’ll find variations of triceps stretches that extend your exercise range up or down, including options that challenge your stability and also Build core strength. Additionally, Goodtree demonstrates triceps extension variations that help correct muscle imbalances and are appropriate if you lack shoulder mobility.


No matter which option you choose, keep checking your body while you’re doing the reps and try a different exercise if it doesn’t feel right. With any change to the overhead triceps extension, remember to avoid bending your chin down to your chest, which can increase tension throughout your neck and spine, and placing your elbows wide, which puts extra pressure on your shoulders, says Goodtree.



Change the triceps extension to a contraction: seated triceps extension



Goodtree says that sitting on a bench while performing an overhead triceps extension gives you more stability as you press the weights. In contrast, it is A great option for people who are new to exercise, struggle with balance, or who are recovering from an injury and want to focus on their form, she adds.


a. Sit on a bench with feet planted on the floor on either side, dumbbells held vertically in both hands, arms fully extended over head. Draw the shoulders down and back and engage the core.


B. Keeping elbows facing forward, core engaged, back flat, neck neutral, elbows bent at 90 degrees to lower dumbbells behind head.


c. Pause, then press the dumbbells up toward the ceiling to fully extend the arms and return to the starting position.



Changed extension of the triceps muscle to the upper level: skull crusher



the Advance skull fracture Not only does it reduce the work required from your shoulders (which are usually involved in stabilization during the overhead extension), but it also places more weight on your triceps, says Goodtree. To amplify your triceps burn, perform the variation with two dumbbells, keeping them separated so that each arm works independently and without stabilizing the other, she suggests.


a. Lie faceup on the floor with feet apart and knees bent at a 45-degree angle, holding a dumbbell vertically in each hand at the chest.


B. Extend arms toward the ceiling above the chest, palms facing each other. Engage the gluteals and core and pull the rib cage down to prevent the lower back from arching. This is the starting point.


c. Retracting elbows inward and pressing shoulders down, slowly bend elbows to lower dumbbells until they hover about an inch above the head or to the sides of the head. Avoid moving the arms and shoulders down to engage the lats, and isolate the triceps as the dumbbells drop.


Dr.. With control, straighten the elbows to straighten the arms over the chest.



Triceps extension variation for limited shoulder motion: Bent over triceps kick



wrestle shoulder movement? Try this variant of the triceps extension, which includes It stops at the hips And push the weights behind your body, so you don’t need to raise your arms above you, says Goodtree. “You can still work the back of your arms without putting the shoulder in a position where it takes a lot of strength,” she adds. During your set, remember to keep your back flat and your hips hinged at at least 45 degrees, she suggests.


a. Stand with your feet hip-width apart and arms at sides, holding a dumbbell in each hand, palms facing each other. Pull the shoulders down and back, then pause forward at the hips to lower the torso to the floor until the body is flexed at an angle of 45 to 90 degrees. Softly bend the knees.


B. Bend the elbows at an angle of 90 degrees to the sides, bringing the dumbbells close to the stomach and the elbows close to the ribs. This is the starting point.


c. Keeping the core, shoulders pulled down and back, knees soft, arms straight, dumbbells pushed back behind hips. Keep the elbows folded to the sides.


Dr.. Squeeze your triceps at the top of the movement, then slowly bend your elbows to return to the starting position.



Triceps extension variation to correct muscle imbalances: Single-arm triceps extension



This variation of triceps extension involves working the triceps of only one arm at a time, so it can help you identify and fix any strength discrepancies between the extremities, Goodtree says. And Recovering major muscular imbalances Important, because these disparities can lead to movement compensation that may eventually cause injury Both The weakest and strongest side of your body.


a. Stand with your feet hip-width apart, holding a dumbbell vertically in the right hand with the right arm fully extended over the head. Put your left hand on your stomach. Draw the shoulders down and back and engage the core.


B. Keeping elbow pointing forward, core engaged, back flat, and neck neutral, right elbow bent at a 90-degree angle to lower the dumbbell behind the head.


c. Pause, then press the dumbbell up toward the ceiling to fully extend the right arm and return to the starting position.



Triceps extension variation for core strength: modified plank triceps kick



This two-in-one move gives you the strength-building benefits of bouncing your triceps during a challenge your heart, which should engage and stabilize to prevent you from rotating your torso toward the working side. “When you’re executing the kick, make sure both hips are pointing toward the floor and try not to let one hip open out to the side,” Goodtree advises.


a. Start in a tabletop position on the floor with the hands directly under the shoulders, the knees under the hips, and a dumbbell on the floor next to the left hand. Walk your knees back so that the body forms a straight line from head to knees, then rest your shins on the floor.


a. Lift the dumbbell with your left hand, then bend the left elbow at an angle of 90 degrees to the side, bringing the dumbbell close to the stomach and the left elbow close to the ribs. Draw the shoulder down, the back, and engage the core. This is the starting point.


c. Maintaining core, right shoulder stacked on right hand, hips square with floor, left arm straighten, dumbbell pushed back behind hips. Keep the left elbow folded to the side.


Dr.. Squeeze your triceps at the top of the movement, then slowly bend your left elbow to return to the starting position.



Stability Challenge Triceps Extension: Triceps Press Down



When you don’t have gym equipment available, try the mini ring triceps press resistance band. “It’s great for increasing triceps strength without having to use dumbbells,” says Goodtree. “Anytime you add a rubber resistance band, it creates instability and requires extra strength from the muscles you’re working.”


a. Stand with feet hip-width apart, holding a small loop resistance band with both hands at your front torso. Left arm is bent to the side, left elbow bent so left hand is holding one end of resistance band in front of center of chest. Right arm bent at a 90-degree angle, right elbow pointing straight out to the side, right hand holding opposite end of resistance band in front of belly button. This is the starting point.


B. Draw the shoulders down and back and engage the core. Keeping the back flat and the neck neutral, press the right hand down on the floor in front of the body to straighten the right arm.


c. Pause, then slowly bend your right elbow to return to the starting position, maintaining tension in the resistance band throughout the movement.




credits

Photography and art Gina Combo

Model and fitness expert Jill Goodtree

activewear friendly group

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