Exercise 101: Triceps Extension Using Free Weights
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- While sitting down on a bench, pick up one dumbbell in each hand or grasp the barbell with your hands about 12 to 14 inches apart.
- Lie down on the bench on your back and bend your knees so your feet are flat on the bench.
- Start with the dumbbells or barbell positioned over your chest and your arms fully extended.
- Keep your feet and low back flat on the bench.
- Inhale, then let your elbows flex, enabling the bar to be lowered toward your face.
- Keep your elbows pointing away from your face during the exercise.
- Lower the bar until it touches your forehead.
- Exhale, then extend the elbows and push the dumbbells or barbell upward until your arms are fully extended.
- Remember to keep your feet and back flat on the bench and do not raise your chest.
Repetitions, Sets, and Weight:
President's Council on Fitness, Sports & Nutrition http://fitness.gov/
United States Health and Human Services http://www.letsmove.gov/increase-physical-activity-opportunities
Health Canada http://www.hc-sc.gc.ca/index-eng.php
Public Health Agency of Canada http://www.phac-aspc.gc.ca/hp-ps/hl-mvs/pa-ap/index-eng.php
Lying Barbell Triceps Extension. American Council on Exercise website. Available at: http://www.acefitness.org/exerciselibrary/74/standing-dumbbell-overhead-triceps-extension. Accessed December 5, 2012.
Selecting and Effectively Using Free Weights. American College of Sports Medicine website. Available at:http://www.acsm.org/docs/brochures/selecting-and-effectively-using-free-weights.pdf. Accessed December 5, 2012.
The Basics of Starting and Progressing a Strength-Training Program. American College of Sports Medicine website. Available at: http://www.acsm.org/access-public-information/articles/2012/01/13/the-basics-of-starting-and-progressing-a-strength-training-program. Updated January 13, 2012. Accessed December 5, 2012.
- Reviewer: Brian P. Randall, MD
- Review Date: 12/2012 -
- Update Date: 12/05/2012 -