Dumbbell Incline Triceps Extension

Cómo hacer el Dumbbell Incline Triceps Extension

1. 1Set an adjustable bench to a 30–45° incline and sit back against it with your feet planted on the floor.
2. 2Hold a dumbbell in each hand and press them up over your shoulders with your arms fully extended and palms facing each other.
3. 3Keep your upper arms fixed and pointing roughly toward the ceiling, slightly back over your head.
4. 4Bend only at the elbows to lower the dumbbells down toward the sides of your head under control.
5. 5Lower until you feel a stretch in your triceps, keeping your elbows from flaring out to the sides.
6. 6Pause briefly at the bottom without letting the dumbbells touch the bench or your head.
7. 7Extend your elbows to press the dumbbells back up to the start, squeezing your triceps at the top.
8. 8Complete your reps, then lower the dumbbells to your chest and sit up safely to set them down.

Consejos de técnica

• Keep your upper arms still throughout the set so the movement comes only from your elbows, maximizing tension on the triceps.
• Lower the dumbbells slowly to control the stretch, then drive up under control rather than swinging the weight.
• Tuck your elbows in toward your head rather than letting them flare outward to keep the work on the triceps.
• Start lighter than you would for a flat-bench press variation, since the stretched position is demanding on the elbows.
• Exhale as you extend the elbows and inhale as you lower the dumbbells.

Errores comunes

• Letting the elbows drift and the upper arms swing forward, which turns the move into a press and takes tension off the triceps.
• Flaring the elbows out to the sides, which strains the elbow joint and reduces the triceps stretch.
• Using too much weight and bouncing out of the bottom, which risks the elbows and shoulders and cheats the rep.
• Lowering the dumbbells onto your head or the bench, removing constant tension and risking a knock to the head.

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