Triceps Extension is an isolation exercise that targets the muscle at the back of the upper arm or the triceps muscle, which has three heads: the long head, the medial head, and the lateral head.
The triceps heads work together to extend the forearm at the elbow joint. This makes the triceps extension an isolation exercise since it involves movement in only one joint, the elbow.
In this article, we'll learn how to do the triceps extension correctly, its many benefits, common mistakes, and different variations of the exercise.
How to Do the Triceps Extension Exercise
To do the triceps extension exercise, you’ll need weights, dumbbells, or a barbell. You can use one dumbbell held with both hands, with your palm facing the ceiling, or hold a dumbbell in each hand.
You can also do this exercise using a resistance band by standing on one end and holding the other behind your back.
- How to do this exercise
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Start standing with your feet shoulder-width apart, keep your spine straight, and hold a dumbbell of suitable weight in each hand.
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Lift the dumbbells straight over your head. Keep your head aligned with your chest, your core engaged, and your shoulders relaxed.
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Fully extend your arms. Slowly lower the dumbbells behind your head by bending your elbows. Make sure your chest stays over your hips and your back doesn't arch.
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Keep your biceps close to your ears and your elbows pointing forward while lowering the weight behind your head until your elbows reach about a 90-degree angle.
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Raise the dumbbells back to the start. The dumbbells shouldn't touch the back of your head at the lowest point.
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Repeat this exercise for 8-12 reps, 1-3 sets.
Doing triceps exercises while standing works your core muscles to stabilize your lower and middle body as you move both arms over your head at the same time.
Benefits of the Triceps Extension Exercise
Resistance exercises targeting the triceps (back of upper arm) and biceps (front of upper arm) help increase arm strength and build arm muscles.
Also, strong triceps help stabilize shoulder and elbow joints, letting your arm joints move comfortably throughout the day, since lifting heavy stuff overhead or pushing things (like doors or furniture) needs strong triceps.
Besides that, strong triceps help with sports activities like swimming or hitting a tennis ball or passing a basketball. This muscle is also key for holding your arm steady during fine motor skills like writing.
Different types of the Triceps Extension exercise
You can do the triceps extension exercise in different positions. The method above is for standing triceps extension, but you can also do it sitting or lying on a bench or on the floor. You can work one arm at a time or both arms together.
Also, you can increase or decrease the weight to make the exercise harder or easier. If you don't have weights or dumbbells, you can use a resistance band or household items like a water bottle or jug.
Other forms of the triceps extension exercise include:-
- Seated Triceps Extension
The seated triceps extension is done just like standing, except you're sitting on a chair, weight bench, or stability ball while lifting and extending the weight overhead.
It's easier to keep good posture because your hips are firmly on the ground and lower body is resting. But you still need to engage your core muscles to keep your torso aligned. You'll find it easier to stabilize your upper body.
This exercise can be done holding one dumbbell with both hands or using a dumbbell in each hand. You can also use a medicine ball or kettlebell with both hands.
Start by sitting on a ball or bench with feet on the floor shoulder-width apart. Make sure your core muscles are engaged to keep good posture throughout. Then lift and lower the weight as described in the standing triceps extension.
- Lying Triceps Extension exercise
This type of triceps exercise, also called Skull crusher, is usually done lying on a weight bench. Technically, it's different from the regular triceps extension, but it's similar enough to be used as a form of triceps extension. You can do it with one dumbbell held with both hands, or a dumbbell in each hand.
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Start by lying down on a flat surface, like a weight bench or floor mat.
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Hold the weight with both hands, squeezed together like in standing triceps extension, but hold it above your chest here.
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Bend your elbows to lower the weight until it starts reaching behind your head. Keep your upper arms steady and vertical to your body.
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Keep lowering the weight behind your head until the dumbbell head is level with the bench.
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Reverse the move back to the starting position.
Common mistakes in the Triceps Extension exercise
You need to watch out for some common mistakes when doing the triceps extension exercise to do it safely and effectively, These common mistakes can include:
- Moving the head
Raising and lowering the weight behind your head might feel weird at first. If you don't have good movement in your upper back and shoulders, you might move your head to help lift and lower.
Try to keep your head and body still and isolate the movement to your elbow. Keep your head aligned over your chest center and your chest over your hips. Look forward and keep your chin away from your chest. If you still move your head, try doing the exercise lying down.
- Incomplete range of motion
If you don't do triceps extensions often, your triceps might be weaker than other muscles. Because of that, you might make the movement range smaller than it should be. This means lowering the weight just a few centimeters and then lifting it back up quickly, which is not very effective.
Make sure you try bending your arm to at least 90 degrees when lowering the weight. It's okay as long as you don't hit your head. Lower the weight slowly and controlled, and lift it for the same time. If reaching 90 degrees is hard, try using less weight.
- Elbow pointing forward
One of the most common mistakes when doing triceps extensions is letting the elbows point forward toward the face, often if the chest and shoulder muscles are tight. This reduces the work on the triceps, making the exercise less effective.
If you notice your arms keep moving forward, try some upper body stretches before doing triceps extensions. Also, doing skull crushers can help since gravity will help pull the arms into the correct position.
- Elbows flaring out
Another problem happens when the elbows point to the sides. When they move away from the ears, the biceps and shoulders help bend and lift, meaning the triceps extension isn’t isolated to the triceps anymore.
So, keep your elbows tucked to fix this. You can lower the weight if needed to keep your elbow position right.
