Exercise Ball Supine Triceps Extension
Strengthen your triceps with this supine extension performed on an exercise ball. This exercise isolates the triceps, promoting muscle growth and
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Exercise Ball Supine Triceps Extension
Dumbbells Seated Triceps Extension
Upper Arms · Triceps Brachii · Dumbbell
Dumbbell Seated Triceps Extension
Upper Arms · Triceps Brachii · Dumbbell
Dumbbell One Arm Triceps Extension on Stability Ball
Upper Arms · Dumbbell
Dumbbell Lying Triceps Extension
Upper Arms · Triceps Brachii · Dumbbell
Description
A bodyweight exercise that targets the triceps by utilizing an exercise ball. The individual lies on their back on the exercise ball, with feet planted on the ground, and bends and extends their arms to work the triceps muscles.
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How to do Exercise Ball Supine Triceps Extension
- 01Setup
Lie supine on an exercise ball with your head, upper back, and shoulders supported, feet flat on the floor hip-width apart, and hips elevated to form a straight line from knees to shoulders.
- 02Setup
Hold one dumbbell with both hands, palms facing each other, and extend your arms straight up over your chest, keeping a slight bend in your elbows.
- 03
Keeping your upper arms stationary and elbows pointing forward, slowly bend your elbows to lower the dumbbell in an arc behind your head. Inhale during this lowering phase.
- 04
Contract your triceps to extend your elbows, raising the dumbbell back to the starting position over your chest. Exhale as you push the weight up.
Tips
- Maintain consistent hip elevation throughout the movement by actively engaging your glutes and core to keep your body in a straight line.
- Keep your elbows relatively close together and pointed towards the ceiling to maximize triceps isolation and prevent shoulder strain.
- Control the eccentric (lowering) phase of the movement, taking 2-3 seconds to bring the dumbbell behind your head, to enhance muscle activation and growth.
- Focus on squeezing your triceps at the top of the movement, ensuring a full extension without locking your elbows.
Common mistakes
- Flaring elbows out to the sides reduces triceps activation; keep your elbows tucked in and pointing forward to properly target the muscle.
- Dropping your hips during the exercise compromises stability and spinal alignment; actively engage your glutes and core to maintain a straight line from knees to shoulders.
- Using momentum to lift the weight reduces the work done by the triceps; slow down the movement and focus on a controlled contraction to extend the arms.
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Get Ellim — FreeQuestions
Is Exercise Ball Supine Triceps Extension good for beginners?
Exercise Ball Supine Triceps Extension is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Exercise Ball Supine Triceps Extension?
You need Dumbbell to perform Exercise Ball Supine Triceps Extension. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Exercise Ball Supine Triceps Extension?
Maintain consistent hip elevation throughout the movement by actively engaging your glutes and core to keep your body in a straight line. Keep your elbows relatively close together and pointed towards the ceiling to maximize triceps isolation and prevent shoulder strain. Control the eccentric (lowering) phase of the movement, taking 2-3 seconds to bring the dumbbell behind your head, to enhance muscle activation and growth. Focus on squeezing your triceps at the top of the movement, ensuring a full extension without locking your elbows.
What are common mistakes when doing Exercise Ball Supine Triceps Extension?
Flaring elbows out to the sides reduces triceps activation; keep your elbows tucked in and pointing forward to properly target the muscle. Dropping your hips during the exercise compromises stability and spinal alignment; actively engage your glutes and core to maintain a straight line from knees to shoulders. Using momentum to lift the weight reduces the work done by the triceps; slow down the movement and focus on a controlled contraction to extend the arms.
Related exercises
Dumbbell Seated Bench Extension
Upper Arms · Triceps Brachii · Dumbbell
Dumbbell Lying Single Extension
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Dumbbell Lying Alternate Extension
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Dumbbell Kneeling Bicep Curl Exercise Ball
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Assisted Standing Triceps Dip
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Body Up
Upper Arms · Body weight
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Free · iPhone only · Available on the App Store