Tricep Extension

Purpose

The tricep extension is an isolation exercise that targets the triceps brachii muscle, helping to build arm strength and size, particularly the back of the upper arm.

Primary muscles worked: triceps

Equipment needed: dumbbells, cable machine, barbell

Difficulty level: beginner

Step-by-Step Technique

1. 1. Stand or sit with weight held overhead with both hands
2. 2. Keep upper arms close to head, elbows pointing forward
3. 3. Lower weight behind head by bending elbows
4. 4. Keep upper arms stationary throughout movement
5. 5. Extend arms back to starting position by straightening elbows
6. 6. Feel stretch in triceps at bottom, contraction at top

Common Mistakes to Avoid

• • Flaring elbows out to sides
• • Moving upper arms during exercise
• • Not using full range of motion
• • Arching back to lift weight
• • Letting wrists bend backward

Progressions

Start with easier variations and gradually progress to more challenging ones as you build strength:

1. 1. Overhead dumbbell extension (both arms)
2. 2. Single-arm overhead dumbbell extension
3. 3. Cable rope overhead extension
4. 4. Barbell lying tricep extension (skullcrushers)
5. 5. Tricep pushdowns (rope or bar)
6. 6. Close-grip bench press
7. 7. Diamond push-ups

Exercise Demonstration