Check out these 4 variations of lying tricep extensions. My favorite is #3. What is yours?
Let’s Continue the Elbow health series with some lying tricep extension variations. Start with Dumbbells so that you notice the balance between the right and left side. With a barbell you have one dominate side picking up more of the load. With Dumbbells each arm must lifts its own load.
Benefit: Works the long head of tricep.
3 sets of 8 to 12 reps for general health.
|Lying Tricep Extension|
Lie on bench with a dumbbell in each hand and feet on bench. Start by raising dumbbells straight up in line with your shoulders. Hands in a neutral grip (palms face each other). Keep wrists straight. Bend at your elbows to bring dumbbells down to bench by your ears (as if bringing the phone to the ear). Press straight up. Always keep your upper part of arm vertical.
Note: Changing Hand Position does not change how you affect your triceps
|On the Floor|
This provides a stop point to teach you where your hands and head are in relationship to each other. Good for Beginners and Advanced alike.
Do the Lying Tricep as described above but in the lowered position drop the back of the dumbbell to the floor. This opens up the shoulder. To raise pull your elbows back to vertical (toward your feet) and THEN extend. (Bringing Elbows forward is initial movement)
|Flat bench with dumbbell end back|
Same as on the floor variation but now you can extend the dumbbell back farther to engage the long head. Great one for powerlifting!
(Adjust sets and reps based on the lifter)
|Low incline Bench|
Same as the lying Tricep but you can open more of the shoulder due to the incline.
Stop at bench as with the first variation.
EZBAR and Straight BAR can also be used for floor, flat bench and incline.
Dr. McVey is a Doctor of Chiropractic, Diplomate in the American Board of Clinical Nutrition, specialist in strength and conditioning, and owner of The Warehouse Gym in League City, Texas.