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Morning Lift: Chest / Arms Volume 32


Triceps Extension (Barbell Lying)

Target Muscles: Triceps (Especially the outer and medial heads),  Brachioradialis

Starting Position:

1. Lie on your back on a fIat bench. If you have an excessive arch in  your back, place your feet on the end of the bench or on a low step.

2. Hold the bar with your hands slightly less than shoulder-width apart,  palms facing forwards.

3. The bar should be positioned directly over your head with your arms  fully extended.

The Movement:

1. Keeping your upper arms absolutely stationary, bend your elbows as  you lower the bar until it just touches your forehead.

2. Hold for a count of two; then straighten your arms back to the starting  position.

Tips:

• For maximum muscle development, straighten your arms fully at the  end of the movement.

• Keep your elbows perfectly still - do not allow them to move out to the  sides, or backwards with the bar.

• Keep your lower back firmly down on the bench.

• Lower the bar as far back as you safely can to achieve the greatest  ROM.

Variations:

EZ-bar: The movement may be performed with either a straight bar or an EZ-bar. The  EZ-bar places your forearms midway between supination and neutral, which  you may find more comfortable.

Lying dumbbell triceps extension: Use a dumbbell instead of a barbell, placing your hands against the inner  side of one of the end plates. You may also perform this exercise holding a  pair of dumbbells, palms facing each other.

Lying single-arm triceps extension: Perform the movement using a dumbbell (as above), one arm at a time,  palms facing inwards. You may use your free hand to steady your working  elbow.



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