Dumbbell Incline Triceps Extension

Description

How to Do Dumbbell Incline Triceps Extension

1. 1
   Setup

   Lie supine on an incline bench set to a 30-45 degree angle, securing your feet flat on the floor for stability. Hold one dumbbell in each hand with a neutral grip (palms facing each other).

2. 2
   Setup

   Extend your arms straight up over your chest, ensuring your elbows are slightly bent but not locked, with the dumbbells directly above your shoulders.

3. 3

   Keeping your upper arms stationary and elbows tucked, slowly lower the dumbbells towards your head by bending only at your elbows, feeling a stretch in your triceps.

4. 4

   Exhale and extend your elbows to push the dumbbells back up to the starting position, focusing on contracting your triceps without locking out your elbows.

Tips

• Maintain a slight bend in your elbows at the top of the movement to keep constant tension on the triceps and protect your joints.
• Control the eccentric (lowering) phase of the movement, taking 2-3 seconds to descend, to maximize muscle engagement and minimize momentum.
• Keep your upper arms perpendicular to the floor throughout the entire movement, only allowing your forearms to move at the elbow joint.
• Focus on squeezing your triceps at the top of the movement for a peak contraction before initiating the next repetition.

Common Mistakes

• ×Using too much weight often leads to using momentum and involving the shoulders, so reduce the weight to maintain strict form and isolate the triceps.
• ×Allowing elbows to flare outwards reduces triceps activation and puts undue stress on the shoulder joint, so keep your elbows tucked in and pointed forward.
• ×Failing to achieve a full range of motion limits muscle development, so lower the dumbbells until they are just beside your head or you feel a good triceps stretch, then fully extend without locking out.