Dumbbell Seated Bench Extension
Strengthen your triceps with the Dumbbell Seated Bench Extension. This isolation exercise effectively targets all three heads of the triceps brachii for
Description
A strength training exercise that targets the triceps muscles. It involves sitting on a bench and extending a dumbbell over your head.
How to Do Dumbbell Seated Bench Extension
- 1Setup
Sit upright on a flat bench with your feet flat on the floor, holding one dumbbell with both hands, gripping the top end of one bell.
- 2Setup
Extend the dumbbell straight overhead, fully straightening your arms, ensuring your elbows are close to your head and pointing forward. This is your starting position.
- 3
Slowly lower the dumbbell behind your head by flexing your elbows, keeping your upper arms stationary and close to your ears. Inhale during this eccentric phase.
- 4
Pause briefly at the bottom, then powerfully extend your elbows to push the dumbbell back to the starting overhead position, contracting your triceps. Exhale as you extend.
Tips
- Maintain a neutral spine throughout the movement; avoid arching your lower back excessively by engaging your core.
- Keep your elbows tucked in and pointing forward, preventing them from flaring out to the sides, which reduces triceps activation.
- Control the eccentric (lowering) phase of the movement, taking 2-3 seconds to lower the dumbbell to maximize muscle tension and growth.
- Focus on squeezing your triceps at the top of the movement for a peak contraction, ensuring full extension of the elbow.
Common Mistakes
- ×Allowing your elbows to flare out wide reduces triceps engagement; keep them tucked close to your head throughout the exercise.
- ×Swinging the dumbbell up using momentum rather than triceps strength decreases effectiveness; control the movement by focusing on muscle contraction.
- ×Arching your lower back can strain the spine; engage your core and maintain a neutral spine by sitting tall.
Variations
Dumbbells Seated Triceps Extension
Strengthen your triceps with the seated dumbbell overhead extension. This isolation exercise effectively targets all three heads of the triceps for upper
Dumbbell Seated Triceps Extension
Strengthen your triceps with the Dumbbell Seated Triceps Extension. This isolation exercise effectively targets all three heads of the triceps for
Dumbbell Seated Kickback
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Dumbbell One Arm Triceps Extension (on bench)
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Related Exercises
Dumbbell Standing Kickback
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Dumbbell One Arm Kickback
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Dumbbell Neutral Grip Bench Press
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Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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