1. Incline Dumbbell Triceps Extension
- Sit on a seated incline bench (45 to 60-degree incline) on your back holding one dumbbell in each hand above your forehead, palms facing each other.
- Keep your arms straight and fixed over your forehead.
- Lower the dumbbells behind your head by bending your elbows while maintaining a neutral grip.
- Hold for a second and return to the initial position. That’s one rep!
- Complete 10 reps of 3 sets with 1-2 minutes gap between every set.
STEPS
BENEFITS
The incline dumbbell triceps extension is a great exercise to target long head and a great way to isolate your triceps. This can be used by both those who are looking to build bigger triceps and those who want to increase their tricep strength.
2. Two-Arms Triceps Extension
- Stand with your feet and grab a dumbbell with both hands.
- Raise the dumbbells overhead until your arms being completely extended.
- Hold for a moment then slowly lower the weight back to the starting position. That’s one rep!
- Keep your elbow steady and don’t relax them much.
- Complete 10 reps of 3 sets with 1-2 minutes gap between every set.
STEPS
PRECAUTION
Avoid too much weight as this exercise requires a full range of motion and overweight can cause unwanted injury.
Dumbbell Lying Triceps Extension
- Lay down on your back on a flat bench, holding a dumbbell with your hands. Place your feet flat on the floor.
- Extend your arms completely and fixed behind your head.
- Raise the dumbbell above your forehead until your arm is fully extended.
- Hold for a second and slowly lower the dumbbell to the beginning position. That’s one rep!
STEPS
BENEFITS
Lying Triceps Extension provides flexibility to your arms and works on your triceps and shoulder muscles. This exercise doesn’t put much pressure on your wrist and easily accessible to perform and target long and medial head.
4. Dumbbell Triceps Kickback
- Stand and slightly bend your knees holding a pair of dumbbells with your hands.
- Lean forward while keeping your back straight and your face towards the floor.
- keep your arms out to the sides. Bend your elbows and raise the dumbbells back in an arc motion until your arms being fully extended.
- Focus on your triceps muscles while raising the dumbbells.
- Hold for a second and slowly return to the initial position. That’s one rep!
STEPS
BENEFITS
The dumbbell triceps kickback exercise isolate triceps muscles. It strengthen your arms by targeting specific triceps muscles. The tricep kickback helps to tone your arms.
5. Close Grip Dumbbell Push-Ups
- Lie on the floor and place your hands on a standing dumbbell. Hold your body with the help of arms and toes.
- keep the dumbbell under your chest and your arms straight.
- Lower your body by allowing the elbows to flex while keeping your body straight. inhale as you lower your chest close to the dumbbell.
- Press yourself back up to the initial position by extending the elbows. That’s one rep!
- Hold for a couple of seconds then perform another rep.
STEPS
BENEFITS
The close grip dumbbell push-ups exercise helps you strengthing your arms and joints. It develops muscle growth and improves endurance. Close-grip push-ups movement also tone your arms.
6. Dumbbell Floor Press
- Grab a dumbbell in each hand with a neutral grip, sit down on the floor with your legs are straight in front of you and keep your upper body straight.
- Hold the dumbbells on your thighs, and slowly lay down on the floor on your back then bend your knees at around thirty degrees.
- Bring the dumbbells as close as to your chest with your hands shoulder-width apart and palms facing forward. That’s the starting position.
- Now, slowly press the dumbbells upward toward the floor until your arms are straight and directly over your upper chest.
STEPS
BENEFITS
Good for Sore Shoulders. For those who have sore shoulders or are suffering from shoulder injuries, floor presses can be a good alternative to bench presses.