Lying Tricep Extensions is a weighted exercise that is done by lying on a bench and using dumbbells. It is meant mainly for those at intermediate fitness level and should be done with caution to avoid straining the muscles.
Muscles Targeted by Lying Tricep Extension
Arms (Triceps, Biceps, Deltoid, Brachioradialis, Brachialis, Anconeus).
Chest (Pectoralis Major and Minor).
How to Perform Lying Triceps Extensions
These are the steps to follow to do a set of Lying Triceps Extensions
Step 1: Hold a pair of dumbbells and sit at the end of a flat bench or on the floor.
Step 2: Lie down with your chest facing the ceiling and hold the dumbbells above your head with a neutral grip. Your palms should face each other.
Step 3: While keeping your upper arms in place, bend your elbows and lower the dumbbells until they are almost on the same level with your ears.
Step 4: Squeeze your triceps and raise the dumbbells back to starting position.
Step 5: Repeat steps 1- 4 to 15 times to complete one set.
*Ensure it is only your elbow joint that is moving.
Benefits of Lying Tricep Extensions
It helps to tone the arm muscle especially the triceps.
It can help to sculpt the upper body.
It stabilizes the shoulder joint.
it improves the flexibility of the arms.
It strengthen the shoulder and elbow joints.
It helps to increase the range of motion in the upper body.
Common Injuries
Shoulder Ache: If the upper arm is not kept in a stable position throughout the workout it can lead to ache in the shoulder joint.
Overall, absolute caution is needed when carrying out this workout. Other than that, with this workout you are on your way to having toned triceps and chest.
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