Dumbbell Triceps Extensions

Basic purpose of the lying dumbbell triceps extensions is to develop the overall triceps with director focus on the outer triceps muscles. Lie flat on a bench, head even with the end. Feet can be flat on the floor or up on the bench, whichever suits you. Hold two dumbbells extended overhead, palms facing each other, as if you were about to start dumbbell flyes. From this position, lower the dumbbells back towards your head by bending your elbows. Your upper arms should stay fixed. The dumbbells will descend past the sides of your head until your triceps are fully stretched. Your upper arms will slant towards your head slightly. Now press the dumbbells back up in an arc (keeping your arms slanted back) until your elbows lock out. Flex your triceps hard. Repeat the movement.

Focus on the muscles being worked. Work the muscles, not the exercise. In other words, don't feel the exercise being worked. The dumbbells are only a means to an end. By keeping your upper arms slanted slightly back toward the head, you maintain constant tension on the triceps muscles. If you bring the upper arms perpendicular to the floor, you reduce stress on the muscle, this losing the full effectiveness of the exercise. Control the weight. Perform slow, deliberate reps. Avoid going too fast and getting into a rhythm. Stop at the top and flex hard. Lower to full stretch, pause momentarily to help control the movement and then press back up.

Avoid using dumbbells that are too heavy and cause loose, sloppy form. This will reduce the effectiveness of the exercise on the triceps muscles. It will bring on other muscles into play, perhaps causing injury.