Triceps Extension Variations to Strengthen Your Arms

Welcome to Modify This Move. This is an ongoing series where you’ll find everything you need to modify standard exercises to suit your goals, body and mood. Each story analyzes how to perform basic fitness moves and offers different modifications based on your current fitness or energy level, current or previous injuries, or the muscles you want to target most. Check your ego at that door and make sure every workout fits where you are today.

When working out in a practical fitness space wrapped in a mirrormuscles are easy to overlook Can not Look in your reflexes (think: calves, hamstrings, lats). But train the muscles along the back of your body. your back chainis as important as building them in front of you, say Jill GoodtreeNASM Certified Personal Trainer, Group Fitness Instructor, and RRCA Certified Run Coach.

one An often skipped muscle group: The triceps, which runs along the back of the upper arm, opposes the biceps and is called upon to extend the elbow joint. “Considering everyday movements, However Bend your arms over your shoulders,” says Goodtree. “You also need the strength to fully open your arms. That’s what your triceps do.” Building your triceps is key to moving with ease. Also, incorporating overhead triceps extension exercises with one or two dumbbells pushed down behind your head into your fitness program can help you get the job done. increase.

However, like any exercise, the Classic Tricep Extension may not match your fitness level, ability, or goals. Good news? You can get exactly what you want out of the move with variations on the triceps extension. fitness beginners and people problem of balanceFor example, you can sit while you perform the exercise to focus on your form and stay stable. Those with limited shoulder range of motion can try variations of the triceps extension that can get the benefits of the exercise without damaging the joint.Also, individuals dealing with muscle imbalances may find it helpful to fine-tune their movements to correct any strength discrepancies. build upper body strength Regardless of your limits and aspirations.

Ready to put your triceps to the test? Follow the steps below to complete the traditional overhead triceps extension. Then watch as Goodtree demonstrates how to switch exercises with his six different triceps extension variations that work for all abilities and fitness goals.

How to do overhead triceps extension

A. Stand with your feet hip-width apart and hold a dumbbell vertically in each hand with your arms fully extended overhead, palms facing each other. Drop your shoulders and pull them back to tighten your core. Have the dumbbells lean against each other.

B. With your elbows facing forward, your core engaged, your back flat, your neck neutral, and your elbows bent at a 90-degree angle, lower the dumbbells behind your head.

C. Pause and push the dumbbells up toward the ceiling to fully extend your arms and return to the starting position.

6 Tricep Extension Variations

If you try traditional triceps extensions and find them unsatisfactory or uncomfortable, don’t force yourself to continue. Instead, try variations in movement and alternatives that work best for your body and goals.

Here you can find variations of triceps extensions that scale the exercise up or down. This includes options that challenge stability, build core strengthIn addition, Good Tree demonstrates a variation of the triceps extension that helps correct muscle imbalances and is suitable for those with a lack of shoulder mobility.

Whichever option you choose, keep checking your body as you power up your reps and try another exercise if you’re feeling unwell. Be careful not to pull your chin toward your chest, which can increase tension across your spine, or spread your elbows out, which puts more pressure on your shoulders, says Goodtree.

Tricep Extension Variation Scaled Down: Seated Triceps Extension

Sitting on a bench and doing classic overhead triceps extensions will improve your stability when pushing weights, says Goodtree. It’s a great option for those new to exercise, those struggling with balance, or those recovering from an injury and want to focus on their form.

A. Sit on a bench with your feet on the floor, hold a dumbbell in each hand, and extend your arms overhead. Drop your shoulders and pull them back to tighten your core.

B. With your elbows facing forward, your core engaged, your back flat, your neck neutral, and your elbows bent at a 90-degree angle, lower the dumbbells behind your head.

C. Pause and push the dumbbells up toward the ceiling to fully extend your arms and return to the starting position.

Level up with a triceps extension variation: Skull Crusher

of Skull Crusher progression Not only does it take the load off your shoulders (which are commonly involved in stabilizing them during overhead extensions), it also forces more weight onto your triceps, says Goodtree. To enhance your tricep burn, consider doing variations with two dumbbells and separating them so that each arm works independently and there is no stability in the other arm. she suggests

A. Lie on your back on the floor with your feet flat, your knees bent at a 45-degree angle, and a dumbbell in each hand held perpendicular to your chest.

B. Extend your arms toward the ceiling above your chest, palms facing each other. Engage your glutes and core, and pull your ribs down to keep your lower back from arching. This is the starting position.

C. Press your elbows inward to push your shoulders down, then slowly bend your elbows to lower the dumbbells until they are 1 inch above or on either side of your head. With your upper arms still, lock your shoulders down to engage your lats and isolate your triceps as you lower the dumbbells.

D. With control, straighten your elbows and extend your arms above your chest.

Tricep Extension Variation for Limited Shoulder Mobility: Bent Over Tricep Kickback

wrestle with shoulder mobility? Try this triceps extension alternative.? Hinged at the hip Pushing the weights behind your body eliminates the need to lift your arms overhead, says Goodtree. “It allows you to move the back of your arm without having to put it in a position that puts a lot of pressure on your shoulder,” she adds. Please do not forget.

A. Stand with your feet hip-width apart, arms at your sides, and dumbbells in each hand, palms facing each other. Drop your shoulders and pull them back, then roll your hips forward and lower your torso to the floor until your body bends at a 45- to 90-degree angle to his. Bend your knees gently.

B. Bend your elbows to a 90-degree angle on each side, bringing the dumbbells closer to your stomach and your elbows closer to your ribs. This is the starting position.

C. Keeping your core engaged, drop your shoulders back, bend your knees slightly, straighten your arms, and return the dumbbells behind your hips. Keep your elbows to your sides.

D. Squeeze your triceps at the top of the movement and slowly bend your elbows to return to the starting position.

Tricep Extension Variation to Correct Muscle Imbalances: Single Arm Triceps Extension

Because this triceps extension variation only requires working the triceps of one arm at a time, it can help identify and correct strength discrepancies between the limbs, says Goodtree. and Recovery of significant muscle imbalances These imbalances are important because they can lead to motion compensation that can ultimately lead to injury. both Weak and strong side of your body.

A. Stand with your feet hip-width apart, hold a dumbbell vertically in your right hand, and extend your right arm fully overhead. Place your left hand on your stomach. Drop your shoulders and pull them back to tighten your core.

B. With your elbows facing forward, your core engaged, your back flat, your neck neutral, and your right elbow bent at a 90-degree angle, lower the dumbbell behind your head.

C. Pause and push the dumbbell up toward the ceiling to fully extend your right arm and return to the starting position.

Tricep Extension Variation for Core Strength: Tricep Kickback with Modified Plank

This 2-on-1 move offers the strength-building benefits of a triceps kickback while being challenging. your core, must be engaged and stabilized to prevent the trunk from rotating to the working side. “When performing kickbacks, make sure both hips are facing the ground and one hip is not splayed to the side,” Goodtree advises.

A. Start in a tabletop position with your hands directly under your shoulders, your knees under your hips, and a dumbbell on the floor next to your left hand. Walk your knees back and place your shins on the floor until your body forms a straight line from your head to your knees.

A. Lift the dumbbell with your left hand and bend your left elbow to a 90-degree angle to the side, bringing the dumbbell closer to your stomach and your left elbow closer to your ribs. Lower your shoulders and pull them back to engage your core. This is the starting position.

C. Keeping your core tight, stack your right shoulder over your right hand, hips square to the floor, left arm straight, and return the dumbbell behind your hips. Bring your left elbow to your side.

D. Squeeze your triceps at the top of the movement and slowly bend your left elbow to return to the starting position.

Tricep Extension Variation to Challenge Stability: Mini Loop Tricep Pushdown

If your gym lacks equipment, try mini loops for triceps pushdowns. resistance band“It’s great to be able to strengthen your triceps without using dumbbells,” says Goodtree. “Adding rubber resistance his band makes it unstable all the time and requires extra force on the muscles you’re working with.”

A. Stand with your feet hip-width apart and hold the mini loop resistance band in front of your core with both hands. Your left arm is at your side, your left elbow is bent, and your left hand holds one end of a resistance band in front of your middle chest. The right arm is bent at a 90-degree angle to his, the right elbow is pointing straight out, and the right hand grasps the opposite end of the resistance band in front of the navel. This is the starting position.

B. Drop your shoulders and pull them back to tighten your core. Keeping your back flat and your neck neutral, press your right hand down to the floor in front of your body and straighten your right arm.

C. Pause and slowly bend your right elbow to return to the starting position, maintaining tension in the resistance band throughout the movement.