About this topic
Triceps extension is an exercise that makes the muscles in the back of your upper arms stronger. These are your triceps muscles. They work to make your elbow straight. They also help keep your shoulder joint stable. ‚
For this exercise you will lift a weight over your head in a certain way. The weight or a barbell will make your muscles work harder. ‚
General
- Before starting with a program, ask your doctor if you are healthy enough to do this exercise. Ask for help from a skilled trainer for a safe and effective exercise program.
- Avoid doing this exercise if you have shoulder or elbow problems. It could make the problem worse.
- Select a weight that will allow you to repeat this exercise 10 times. In general, you should choose a weight that allows you to only complete the exercise 10 times before needing to rest. If you easily do the 10 repetitions, you are probably not using enough weight. If you are unable to do 10 repetitions, you are using too heavy of a weight.
- Have someone nearby who can help you with the weight if it gets too heavy.
- This exercise can be done when sitting or standing.
- Here are the steps for doing this exercise:
- Sit on a bench with your knees bent and feet on the floor. If you prefer, you may stand with your feet about shoulder width apart. Use good posture by having your shoulders back and your head lined up with your spine.
- You may use a barbell, a smaller dumbbell in each hand, or one larger dumbbell held with two hands.
- Start with your arms over your head with your elbows fully straight. If you are using two dumbbells or a barbell, have your hands slightly more than shoulder-width apart.
- Keeping your upper arms in line with your ears and back, slowly lower the weights towards your upper back by bending your elbows only. Breathe in while doing this.
- Next, push the weights straight back up to the ceiling until your elbows are straight again. Breathe out while you are doing this.
- Repeat the exercise 10 times. If you work with a trainer, your trainer can tell you how many sets to do. If you are just starting to work out by yourself, begin with one set of 10. Work your way up to 3 sets of 10 before increasing the weight.
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What will the results be?
Doing a triceps extension may help to give you: ‚
- Stronger triceps muscles
- Arms that look more toned
What problems could happen?
- Muscle strain
- Damage to tendons or ligaments
- A problem in the elbow or shoulder could get worse
When do I need to call the doctor?
Call your doctor if you have very bad muscle strain or pain after doing this exercise. ‚
Helpful tips
- Do stretching exercises before and after each session.
- Be sure to breathe out when you are lifting weights upwards. Breathe in when you are lowering the weights.
- Count out loud to help keep you from holding your breath while doing this exercise.
Where can I learn more?
Exercise Prescription ‚
http://exrx.net/WeightExercises/Triceps/BBTriExt.html ‚
http://exrx.net/WeightExercises/Triceps/DBTriExt.html ‚
Consumer Information Use and Disclaimer
This information is not specific medical advice and does not replace information you receive from your health care provider. This is only a brief summary of general information. It does NOT include all information about conditions, illnesses, injuries, tests, procedures, treatments, therapies, discharge instructions or life-style choices that may apply to you. You must talk with your health care provider for complete information about your health and treatment options. This information should not be used to decide whether or not to accept your health care providers advice, instructions or recommendations. Only your health care provider has the knowledge and training to provide advice that is right for you. ‚
Copyright
Copyright ‚ © 2015 Clinical Drug Information, LLC and Lexi-Comp, Inc. ‚