How to Do Bent Over Tricep Extension Properly

Bent over tricep extension is an excellent exercise for developing symmetrical triceps. When you push, pull, bend or straighten your arms, you are using your tricep muscles.

The tricep is the muscle that is found on the upper back of your arm. It starts at your shoulder and ends at your elbow and has three heads: the long head, the lateral head and the medial head.

These three heads all work together in order to extend your forearm at the elbow joint.

Due to their location, you will notice that as these muscles grow in strength, there will be an improvement in the strength and stability of your chest, back and shoulders.

This routine is an isolation exercise because it involves movement at only one joint, the elbow joint. As an isolation exercise, it targets your tricep muscles by repetitively flexing the elbow joint against resistance.

HOW TO DO BENT OVER TRICEP EXTENSION PROPERLY

Hold one dumbbell in each hand and stand with your feet at shoulder- width apart. Bend your hips forward at approximately, but not more than 90 degrees. This means that your back is parallel to the ground.

Maintain a gaze on the ground slightly in front of you, ensuring a straight line from the top of your head through to your hips.

Hold the dumbbells with your palms facing each other and bend your elbows so that they are tight against your ribs.

While exhaling, extend the dumbbells behind you, straightening your arms.

Inhale as you bend your elbows again, back to the starting position.

HOW TO KNOW IF YOU ARE DOING IT RIGHT

In order to know if you are doing the exercise right, you should feel the muscles in the back of your upper arm working during the exercise.

Also ensure you are maintaining the correct form. You can do this by engaging your abdominals to keep a flat in the bent over position.

Also ensure that your shoulders do not move excessively throughout the routine.

TIPS TO CONSIDER WHILE DOING BENT OVER TRICEP EXTENSION

If you notice that your back is rounding or you feel discomfort or pain in your lower back during this exercise, consider doing it in a staggered stance. Stagger either your right or left foot towards about 12 to 18 inches before bending at the hips.

The above hack will release any pressure in your lower back. Alternatively, you can also try an upright, (instead of bent over) tricep extension, which is more suitable for people with back problems.

Consider having your lower back tight throughout the movement

When extending your arms, ensure you are feeling an obvious contraction in your triceps, which may feel burning after a lot of reps.

WHAT MUSCLES DOES THE BENT OVER TRICEP EXTENSION WORK?

PRIMARY MUSCLES

Suggested by its name, this exercise mainly targets the triceps muscles. As mentioned earlier, these muscles are comprised of three “heads” the long, lateral and medial heads.

While this exercise targets all these three muscles, it particularly puts more focus on the long head.

SECONDARY MUSCLES

Although your triceps get most of the tension during this routine, your shoulders also get worked as they play a secondary role too. At the top of each rep, your deltoids will contract and shorten as your muscle fibres activate.

Additionally, this exercise also works your core muscles. As you bend with weight in your upper body, your abdominal muscles in turn activate in order to stabilise the motion.

BENEFITS OF BENT OVER TRICEP EXTENSION

STRENGTH GAINS

The main benefit that comes with the bent over tricep extension is the increase in strength due to the work done by your triceps. Unlike other triceps exercises, this one, as mentioned earlier will work all your three triceps muscles, leading to entire stronger triceps.

MINIMAL STRESS ON THE WRISTS

If you are suffering from wrist pain or discomfort, the bent over tricep extension is your ideal exercise. The motions that are involved in this exercise will keep your wrists in the same angle, while ensuring very little stress is placed on them.

IMPROVED POSTURE

Because you are bending during the bent over tricep extension, your core muscles engage in order to support your back and spine, and balance the whole body. As a result, your body will practise good posture.

BENT OVER TRICEP EXTENSION ALTERNATIVES

There is more that one alternative exercise to the bent over tricep extension.

BENT OVER TRICEP EXTENSION ON A BENCH

As the name suggests, this alternative is done on a bench, which will stabilise your torso, and legs, and thus renders these two body parts motionless.

Eliminating body motion is crucial for such an exercise since using the lightweight which is advised can easily draw attention from the targeted muscles.

BENT OVER ONE ARM TRICEP EXTENSION

This alternative will allow you to work one arm at a time. When you do this, your brain will not have to split its focus over two limbs. The enhanced focus means you will naturally be able to put more effort and intensity into each tricep.

OVERHEAD TRICEP EXTENSION

Similar to the bent over tricep extension, this alternative will also work your triceps. However, the only difference is that they are done while standing and the direction of the extensions switches to over the head.

This makes it a great alternative for someone with back problems.

COMMON BENT OVER TRICEP EXTENSION MISTAKES TO AVOID

Avoid moving your body as this will lead to lack of balance and also exert more pressure to your spinal erectors.

Don’tyour head too much as this will strain your neck.

Avoid ego lifting as this will place too much unnecessary stress on your target muscles.

TAKE AWAY

Whether your goal is having bigger arms, performing better in sports or simply improving your upper body strength, bent over tricep extension is a great exercise to help you accomplish your goals.

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