The triceps is a three-headed muscle located on the back side of your arm. It originates on your scapula and humerus bone, and runs all the way down to your elbow. Its main function is to extend your elbow, and this is what to focus your exercises on in order to get strong and defined triceps muscles. Using dumbbells can increase the intensity of your workouts and can give you better results when done correctly.
Supine Dumbbell Triceps Extension
To perform this exercise, also known as skull crushers, lie on your back on a bench with a dumbbell in each hand. Begin with your arms flexed and the dumbbells positioned near the sides of your head. Extend your arms straight up and then slowly bend your arms back to the original position. To increase the intensity, lie on a stability ball instead of a bench.
Bent-Over Triceps Extension
Stand with a dumbbell in each hand, and bend your elbows to 90 degrees. Then bend over so that your back is as parallel to the floor as possible, almost like you are bowing, with your elbows still bent at 90 degrees. Extend your arm, contracting your triceps so that it is parallel to the floor, and then slowly flex your arm to return to the starting position.
Sitting Overhead Triceps Extension
For this exercise, sit on a stability ball with your feet hip-width apart. Holding a dumbbell with both hands, raise your arms so that the weight is directly above your head. Once your arms are fully extended, slowly bend your elbows so that the weight goes behind your head, then extend your elbows to return to the starting position. Bringing your feet closer together will increase the difficulty of this exercise by challenging your balance.
Narrow Dumbbell Bench Press
Lie on a bench facing upward with the dumbbells held to your sides, just above your chest. With your palms facing each other, push straight upward, extending your arms. When they are almost fully extended, slowly lower your arms, returning to the starting position. This exercise works not only your triceps but your chest muscles as well.
References
- "NASM Essentials of Personal Fitness Training"; National Academy of Sports Medicine; April 2007
- IDEA Health and Fitness Association; Sitting OVerhead Triceps Extension; Anthony Carey
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