Tricep Extensions

1️⃣ Targeted Muscles

• Primary: Triceps brachii (long, lateral, and medial heads)
• Secondary: Forearms, shoulders (stabilizers)

2️⃣ Why Are Tricep Extensions So Effective?

• One of the best isolation exercises for building stronger, more defined triceps
• Essential for improving pressing strength (bench press, overhead press)
• Helps create well-balanced arms by targeting the back of the upper arm
• Strengthens elbow stability, reducing the risk of injury

3️⃣ Proper Execution

1. Starting Position:

• Hold a dumbbell, barbell, or cable attachment with both hands
• Extend your arms straight overhead, keeping elbows close to your head

2. Lowering the Weight:

• Slowly lower the weight behind your head by bending your elbows
• Keep your upper arms stationary—only the forearms should move

3. Extending the Arms:

• Push the weight back up to the starting position by contracting your triceps
• Fully extends your arms without locking out the elbows

🔥 Pro Tip: Keep your elbows tucked in to fully isolate the triceps and avoid unnecessary shoulder strain!

4️⃣ Common Mistakes & How to Avoid Them

❌ Flaring the elbows out – Keep them close to your head for proper triceps activation.
❌ Using too much weight – Go lighter to maintain strict form and avoid shoulder strain.
❌ Not fully extending at the top – Lock out with control to maximize muscle activation.

5️⃣ Pros & Cons

✅ Excellent for triceps size and definition
✅ Can be performed with dumbbells, barbells, cables, or resistance bands
✅ Helps improve strength in compound pushing movements
❌ Requires good shoulder mobility to perform correctly
❌ Improper form can put stress on the elbows

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Want to master the perfect tricep extension?

📸 Pictures/Videos → coming soon

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