Overhead Dumbbell Extensions

Technique Summary

Sit down with a dumbbell in hands. Take one side of the dumbbell with both hands (pointing finger and thumb of one hand over the other). Lift the weight over your head by flexing your triceps. Inhale when you lower the dumbbell. Exhale when you raise it.

Exercise Type: Isolation
Primary Muscle: Triceps Brachii

Technique Details

Overhead dumbbell extension is another great isolation exercise for developing triceps brachii. Try to use a bench with lower back support to reduce pressure on your lower back. You should also flex your core muscles as you lift to keep your back straight.

The overhead dumbbell extension is a great exercise partially because it maintains constant pressure on the triceps. The full range of motion extends from fully flexed position to the point until the dumbbell is lower for a full stretch. Fully flexed means your triceps are at peak contraction, arms extended over your head, but elbows not locked out. Locking elbows may lead to tendonitis. Full stretch means the dumbbell has been lowered as far as you can lower it without actually moving anything but your elbow joint. Your upper arm should remain stationary for the duration of the exercise.

Lying Dumbbell Triceps Extensions

Technique Summary

Lay down on a flat bench with a dumbbell in each hand. Extend your arms perpendicular to your torso. Hold the dumbbells with palms facing each other. Lower the weights to your ears and then lift them back up by flexing your triceps. Inhale on the way down. Exhale on the way up.

Exercise Type: Isolation
Primary Muscle: Triceps Brachii

Technique Details

Lying dumbbell triceps extension is one of my personal favorite triceps exercises. I like it because it is extremely effective and more accommodating to different body types than most other exercises. I am not saying this because the lying dumbbell extensions require a different angle (something you could adjust by moving your elbows to or away from your feet, but parallel to your body), but because you could choose a grip that is most natural and is best suited for your joints.

There are three grips you could utilize in performing the lying dumbbell extensions. The most common grip is with your palms facing each other. Doing the exercise with this grip equally distributes the pressure across all three brachii of the triceps reduces strain on your wrists.

Lying Triceps Extensions

Technique Summary

Lay down on a flat bench. Grab a barbell shoulder width apart. Keep upper arms perpendicular to the floor. Lower the weight onto your forehand and inhale. Bring it back up and exhale.

Exercise Type: Isolation
Primary Muscle: Triceps Brachii

Technique Details

Lying triceps extensions are also known as skull crushers. I don’t know how many people broke their heads before the exercise got its second name, but I don’t recommend you join the ranks. Needless to say, the exercise requires you to lower the barbell over your forehead. Once again, needless to say, you want to be very careful in doing so. Be deliberate in your movement as you lower the weight. When you feel a good stretch lift the bar up by flexing your triceps. Fully extend your arms until a peak contraction in your triceps without actually locking your elbows. Locking elbows may lead to tendonitis. Keep your arms - shoulder to elbow - stationary at all times.