This page has a simple but effective arm exercise for the triceps that can be used by men and women to strengthen their triceps.
Dumbbells are a great way to strengthen the triceps, and you can use multiple angles on a bench to work the triceps in a slightly different way.
One part of the triceps (the long head of the triceps) crosses the shoulder joint, so when your shoulder moves to different positions the long head of the tricep will be affected.
When your arms moves up towards your head the long head of the triceps stretches, and many people feel more work in the long head of the triceps when it stretches.
Here are pictures for incline bench tricep extensions.
Starting Position: Begin by positioning a bench so that it is angled between 45 and 75 degrees, or so.
Grab 2 dumbbells and hold your arms straight towards the ceiling.
Form: Inhale as you bend your elbows, and let the dumbbells move just next to the sides of your head. Hold for a brief second at the bottom and then exhale and straighten your arms.
Personal Trainer Tips: Make sure that your shoulders remain stationary throughout the entire movement. Only move from your elbows.
In the beginning, you may find that you have a hard time keeping your arms stable. This is a challenge and benefit of using dumbbells.
Move in a slow and controlled manner, so that momentum doesn't take over. And, start with a light weight so that there is less danger that you will get fatigued and lose control of the dumbbell.
If you want to isolate one arm at a time you can do this tricep exercise with 1 arm.
When using dumbbells, you get can really increase your coordination and stability. You also can't use one arm to cheat and help the other arm, like you can on arm machines.
Dumbbells are a great way for both men and women to work the triceps muscle, so choose your favorite arm exercise and get to work!
Yours in Health,
Dr. Charles PT/PT
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