Incline Dumbbell Triceps Extension 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
None
Execution
Isolation
Force Type
Push (Bilateral)
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Incline Dumbbell Triceps Extension is a resistance exercise that primarily targets the triceps muscles. Performed on an incline bench, this movement involves extending the arms overhead while holding a dumbbell in each hand, effectively isolating the triceps for a deeper contraction. The incline position helps to better isolate the triceps compared to the traditional flat version of the exercise, allowing for greater activation. This exercise requires only dumbbells and is excellent for building strength and muscle mass in the triceps, with no secondary muscle groups being significantly targeted.
How to Perform
Choose an appropriate dumbbell weight and set an adjustable bench to an incline between 25 and 35 degrees.
Sit on the bench and hold the dumbbells with both hands, keeping them close to your chest. Slowly lie back, ensuring your back is fully flat on the bench.
With a neutral grip (palms facing each other), press the dumbbells upwards until your arms are fully extended, locking out at the elbows.
Begin lowering the dumbbells by bending your elbows and bringing the weights toward your shoulders, keeping the neutral grip throughout.
Lower the weights until your forearms are parallel to the floor or slightly below, ensuring full range of motion for maximum triceps activation.
Reverse the movement by straightening your arms and contracting the triceps to return the dumbbells to the starting position.
Continue the movement for the prescribed number of repetitions, maintaining control and proper form throughout to avoid strain or injury.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Avoid arching your lower back excessively by engaging your core and glutes to keep your ribcage down and maintain proper posture throughout the movement.
Set the bench at a moderate incline, as extreme angles can reduce the effectiveness of the exercise and increase the risk of strain.
Focus on lowering the weights slowly during the eccentric phase to increase muscle tension and improve the mind-muscle connection with your triceps.
Maintain a neutral position with your head and neck throughout the exercise, ensuring the neck does not protrude forward to prevent unnecessary strain on the cervical spine.
How Not to Perform
Avoid Arching Your Back: Do not overextend your lower back by pushing your ribcage upward. This can lead to unnecessary strain on your spine. Keep your core engaged and maintain a neutral spine throughout the movement to protect your back and focus the effort on your triceps.
Don’t Use Too Much Weight: Lifting a weight that is too heavy can cause you to sacrifice form, increasing the risk of injury. Choose a weight that allows you to control the movement throughout the entire range of motion, ensuring proper technique and effective triceps activation.
Don’t Lock Your Elbows Too Early: When pressing the dumbbells back up, avoid locking your elbows completely. Doing so can put excessive pressure on the joint and reduce the time under tension for the triceps. Keep a slight bend in the elbows at the top of the movement to maintain continuous activation of the muscle.
Don’t Swing the Dumbbells: Avoid jerking or swinging the weights during the exercise. This can cause unnecessary momentum and prevent proper muscle engagement. Instead, move in a controlled manner, especially during the eccentric (lowering) phase, to maximize the muscle's workload and prevent injury.
Don’t Let Your Shoulders Overextend: Ensure that your shoulders stay stable throughout the movement. Overextending them or allowing them to roll forward can lead to shoulder strain. Keep your shoulders down and back, focusing the movement on the triceps.
Avoid Excessive Neck Strain: Don't let your neck jut forward while performing the exercise. Keeping your neck in a neutral position helps avoid putting undue stress on the cervical spine. Maintain alignment with your head and neck throughout the movement.
Don’t Rush the Eccentric Phase: Avoid lowering the dumbbells too quickly. A fast eccentric phase diminishes the effectiveness of the exercise and reduces time under tension. Focus on a slow and controlled descent to fully engage the triceps.
Don't Use Your Legs or Hips: Avoid using your legs or hips to assist in the movement. This can take the focus away from the triceps and waste energy. Keep your body still and only use your arms to perform the exercise, ensuring the triceps are the primary muscle being worked.
Don’t Let Your Elbows Flare Out: Keep your elbows close to your head during the movement. Allowing them to flare out too wide can place strain on the shoulder joint and reduce the effectiveness of the exercise. Maintain a slight inward angle for better form and focus on the triceps.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
