The tricep is the muscle that runs along the back of your upper arm. – Daft May 22 '15 at 12:37 On Trial: Overhead vs. And according to your link, standing overhead extensions target more areas of the tricep than lying down. Bend at your elbows, lowering the dumbbells in an arc-like motion until your forearms touch your biceps. The tricep extension is an isolation exercise that puts all of it's focus on developing the tricep arm muscles. In this variation, the exercise is performed while standing (or sitting on a device with a low backing—that allows the shoulders full range of movement). Required equipment: Dumbbell. Not to mention, it helps to develop and improve total-body stabilization and balance. Great! Now bend the arms at the elbow, bringing the bar down close to the top of the forehead. Lie flat on a horizontal bench, grip two equally weighted dumbbells a neutral grip (thumbs facing backward, i.e. But, feel free to change up your positions to your liking! When inclining the torso from this position, the arms will make an obtuse angle with the lower body. Your palms should be facing in and your elbows should be tucked in close to your body. Keep in mind, not everyone does this variation exactly the same. Extend your arms and flex your triceps so that your arms are back to the starting position. Lie flat on a weight bench with your head toward one end, and a dumbbell of equal weight in each hand. Keep wrists straight. Instead of lying down while holding the barbell, you can lie down and get a training partner to hand you the barbell. 1. ; Lie down on a bench with the bar against your chest. You’ll get an amazing arm workout using this variation and you’ll know it because you’ll probably feel it the next day too. Hold a barbell with a close grip, and lift it up to straight arms over yourself. Lie down on a bench which your head close to the edge. While compound exercises are recommended for developing all the muscle groups involved in the functional movement, triceps extensions can be beneficial for fixing imbalances in the triceps or rehabilitating from injury. Lying triceps extensions, also known as skull crushers and French extensions or French presses, are a strength exercise used in many different forms of strength training. [1], A study sponsored and done by the American Council on Exercise revealed that the extensions are around 70–90 percent effective compared to the triangle push up for the triceps. It also, when well-developed contributes to the appearance of the upper arm having more width. Tip: The easiest way to do this is to have someone hand you the bar as you lay down. ", http://strength.stack52.com/periodic-table-of-bodyweight-exercises/, https://en.wikipedia.org/w/index.php?title=Lying_triceps_extensions&oldid=987424794, Articles needing additional references from June 2013, All articles needing additional references, All Wikipedia articles needing clarification, Wikipedia articles needing clarification from April 2019, Creative Commons Attribution-ShareAlike License. It works the triceps from the elbow all the way to the latissimus dorsi. Begin by laying down on a flat bench, holding two dumbbells in front of you. Note: you can do this lying on a bench (most ideal) but you can also do it lying on any object or surface. Treatments include physical therapy, resting and … Matthew's other passions include learning about mindfulness, strolling through nature, and always working to improve overall. 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