Rucking Revolution

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: triceps

Equipment: dumbbells, cable machine, barbell

Difficulty: beginner

PROGRESSIONS

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

STEP-BY-STEP TECHNIQUE

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

COMMON MISTAKES

  • 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

EXERCISE DEMONSTRATION

Person performing overhead tricep extension with dumbbell: upper arms stationary, elbows bending to lower weight behind head
Person performing overhead tricep extension with dumbbell: upper arms stationary, elbows bending to lower weight behind head

TIMER & PROGRESS

01:00

Ready - Click Start to begin

SETS COMPLETED

0 sets