Lying Triceps Extension

Lying triceps extension -- isolation exercise for triceps

The lying triceps extension works just the triceps muscle in the upper arm. It is an "isolation" exercise, meaning that it "isolates" or exercises just one muscle group.

Most of your workouts should concentrate on "compound" exercises. Compound exercises -- like the bench press or cable row -- work several muscle groups.

But muscular arms are nice to have. And since the triceps muscles are the largest muscles in the arm this exercise can help you get muscular arms.

Start lying on bench holding weight with arms outstretched

Lying triceps extension -- starting position

Press the weight up like you are doing a bench press and you are ready to start.

You'll be using a much lighter weight than you use for the bench press.

Slowly lower the weight to just above your head

Lying triceps extension -- second position

Practice this exercise first with very light weight until you get used to it.

Then always make sure you use very strict form. Slowly lower the weight maintaining control at all times. Then press back to the starting position.

Variation of movement

This exercise is demonstrated with the weight coming down to the forehead. That is a standard way to do this exercise.

However, you can also lower the weight so that it is farther up and misses your head entirely. Done in that way it still works the triceps and gives a little stretch to the chest as well.

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