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
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.
How to Do Exercise Ball Supine Triceps Extension
- 1Setup
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.
- 2Setup
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.
- 3
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.
- 4
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.
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 One Arm Triceps Extension on Stability Ball
Target your triceps with this isolation exercise, performed seated on a stability ball.
Dumbbell Lying Triceps Extension
Target your triceps with the dumbbell lying triceps extension. Perform this isolation exercise on a flat bench to build strong, defined upper arms.
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Dumbbell Lying Single Extension
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Dumbbell Lying Alternate Extension
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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.
Body Up
Master this advanced bodyweight move that combines a pull-up with a dip for complete upper-body strength.
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