The lying triceps extension strengthens your triceps muscles. Perform this exercise by lying on your back, holding a dumbbell or weight plate above you with straight arms. Lower the weight behind your head, bending your elbows, then extend your arms back to the starting position using your triceps.
Performing the Lying Triceps Extension: A Step-by-Step Guide
Here's how to perform a proper lying triceps extension:
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Lie Down: Begin by lying face up on a flat bench or the floor. Ensure your feet are flat on the floor for stability.
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Hold the Weight: Hold a dumbbell or weight plate with an overhand grip, keeping your arms fully extended directly above your chest.
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Lower the Weight: Slowly lower the weight behind your head by bending your elbows. Keep your upper arms close to your head and avoid swinging the weight. The movement should be controlled and deliberate.
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Extend Your Arms: Using your triceps, extend your arms back up to the starting position, straightening your elbows. Focus on the contraction of your triceps muscles throughout this movement.
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Repeat: Repeat steps 3 and 4 for the desired number of repetitions.
Important Considerations:
- Proper Form: Maintaining proper form is crucial to avoid injuries. Focus on controlled movements and avoid using momentum.
- Weight Selection: Choose a weight that challenges you without compromising your form. It's better to start with a lighter weight and gradually increase as you get stronger.
- Breathing: Inhale as you lower the weight and exhale as you extend your arms.
- Resistance: As noted in the reference video, one potential issue is reduced resistance at the top of the movement. This can be addressed by adjusting weight or range of motion.
Variations:
While the description focuses on the dumbbell variation, lying triceps extensions can also be performed with a cable machine attachment for more consistent resistance throughout the movement.
