Exercise Tutorial: Tricep Extension
Table of Contents
What Are Tricep Extensions
A Triceps Extension is just what it sounds like an extension of the Triceps. The Triceps is a 3 headed muscle located in the upper arm behind the Biceps. The Triceps help us to extend the elbow and stabilize the shoulder. This means that when we are performing overhead activities such as throwing a ball, we are engaging the Triceps.
Performing the Triceps Extension is important to directly strengthen the muscle. Strong Triceps help us to carry out many activities of daily living and remain independent as we age. As well, strong Triceps will help us perform other exercises better, such as the Bench Press and other pushing movements.
How to Do Tricep Extensions
A Tricep Extension is very easy to learn and perform. You can perform the Triceps Extension using a resistance band, dumbbell, or cable machine. For this exercise tutorial, we will be describing the Triceps Extension using a dumbbell.
To learn how to do a Tricep Extension, follow the steps below.
Select a pair of dumbbells to perform the Triceps Extension with. If you have never performed a Triceps Extension before, we suggest using a lighter weight and adjusting afterward.
Stand up straight and hold a dumbbell in each hand. Raise the dumbbell above and behind the head so that your forearms are flat.
Extend your arms up towards the sky so that your hands are in line with the shoulders. Slowly return the dumbbells back to the starting position and repeat the movement.
You have now learned how to do a Tricep Extension!
Tricep Extension Form
There are some key things to remember when it comes to proper Triceps Extension form. These items include,
Brace the core to help maintain a straight back.
Do not flare the elbows out to the side.
Perform the movement slowly.
Tricep Extension Benefits
There are many benefits to including the Triceps Extension in your exercise routine! These benefits include,
Increased muscular strength.
Increased stability of the shoulder.
Increased range of motion.
Reduces the risk of injury.
Translates to other exercises and activities.
Improved muscle tone.
Remember that in order to see these benefits, you will need to consistently perform the Triceps Extension!
What Muscles Do Tricep Extensions Work
The primary muscle worked during the Triceps Extension is the Triceps Brachii. Secondary muscles include the shoulders and Forearm Muscles.
Tricep Extension Variations
The Triceps Extension itself has many variations! You can perform this exercise using dumbbells, resistance bands, and even a cable machine. Below you will find an explanation of each Triceps Extension Variation. Try them all to see which ones you enjoy the most!
Overhead Tricep Extension
This is the variation that we originally described above. The Overhead Triceps Extension can be performed both seated and standing, the choice is up to you!
Lying Tricep Extension
This variation is performed in a supine position where you are lying down on your back. For this exercise, you would need to lie down on a bench. Hold a dumbbell in each hand with your arms extended straight above the chest.
When you are ready, bend at the elbow to lower the dumbbells towards your ears. Return to the starting position by extending the arms and repeat the movement.
The Lying Triceps Extension can be performed using dumbbells or an EZ bar.
Cable Tricep Extension
This Triceps Extension variation uses a cable machine with a rope attachment. Select your weight and take a step away from the machine. Begin with your elbows tight to the body and bent so that your hands are at the same height as the elbow.
Simultaneously extend your arms so that your hands come down to mid-thigh. Slowly return to the starting position and repeat the movement. The only part of the body that is moving during this exercise is your forearms!
Tricep Overhead Extension
Triceps Overhead Extension is simply another term for Triceps Extension. This is a more specific way to identify which variation of Triceps Extension you are performing, which is the one we originally described above.
Tricep Extension Machine
There are specific Triceps Extension machines that you can perform this exercise on. Most gyms do not have this machine as the Triceps Extension can be performed in so many other ways! The Triceps Extension Machine will have a pad for you to rest your elbows on, and a handle for you to pull down as you extend your forearms.
Lying Dumbbell Tricep Extension
This variation is the same as the Lying Triceps Extension. This is just the specific term to identify that this variation is performed with dumbbells.
Rope Tricep Extension
Rope Triceps Extension refers to the rope attachment that is used during the Cable Triceps Extension of the Cable Overhead Triceps Extension.
Cable Overhead Tricep Extension
The Cable Overhead Triceps Extension is done using a cable machine with a rope attachment. The cable will be set in a high position above the head, and you will face away from the machine. Just as you would perform the Triceps Extension with dumbbells, perform the same movement while holding the rope attachment.
Tricep Extension Alternatives
There are a few alternatives to the Triceps Extension that will still target the same muscle. Here are some alternatives to the tricep extension.
