Triceps Extensions- Arms Exercise
Looking for
an exercise for slim arms? Tricep extensions are
a good strength exercise for arms most especially
for women and seniors because it builds muscle
and increases metabolism.
It is a basic combined arms
exercise that enables you to use a lot of
weight through a very full range of motion.
You can use either a barbell or a dumbbell
with this exercise for upper arms.
You can
either sit or lie back on a bench.
If you
prefer being seated, sit up near the front
edge of either a chair type bench or a flat
bench, feet flat on floor and even with shoulders.
If you lie back, place a curl bar on the
ground at the head of a bench.
Lie back
in suck a way that your head is hanging off
the end of the bench and your back is slightly
arched.
Here’s
the right way to perform this best arms exercise: For
both sitting and standing tricep extension, grip
the barbell about shoulder width apart with palm
facing in.
Keep your elbows in to get the full
effect and pull the bar over raising that arm straight
toward the ceiling and extend your arms until they
are straight with the weight over your chest.
Slowly bend raised arm at elbow lowering the weight
behind your head.
With an explosive motion, push
the weight back over your head and extend your arms
fully.
Then slowly bend your arm toward the shoulder
again. Pause, and then repeat the bending and straightening
until you have done your desired reps and do the
same with your other arm.
One of the keys to tricep extensions is to cup
your wrist forward. Don’t let your wrist break
backward. Your upper arm should always be pointed
straight up over your chest. Don’t let
your upper arms swing back and forth.
It is better
to have a spotter you can trust and bring the
weight down, under control, to the head and drive
it up.
Stretch your triceps fully at the bottom
of the movement to maximize the results of this
exercise to tone arms.
Well, there you have it! Remember -- most of your
arm size is triceps, not biceps, so if you want
big guns, start packing on the weight with this
great lift.
This combined arms exercise will have
you say goodbye to flabby arms!
