Exercise Ball Supine Triceps Extension

The Exercise Ball Supine Triceps Extension is an effective and challenging exercise that targets the triceps, the muscles located on the back of your upper arms. It requires the use of an exercise ball, also known as a stability ball, to engage your core muscles throughout the movement. This exercise not only helps tone and strengthen your triceps but also improves your overall upper body strength and stability. To perform the Exercise Ball Supine Triceps Extension, you begin by lying flat on your back on the floor with your knees bent and your feet resting on top of the exercise ball. Holding a dumbbell or a weight plate in each hand, extend your arms towards the ceiling, palms facing each other. This is your starting position. From here, slowly lower the weights towards the sides of your head while keeping your upper arms stationary. Your elbows should be pointing towards the ceiling and stay close to your head. Engage your triceps to extend your arms back up to the starting position, squeezing your triceps at the top of the movement. The Exercise Ball Supine Triceps Extension not only targets the triceps but also engages your core muscles throughout the exercise due to the instability of the exercise ball. It can be adjusted to accommodate different fitness levels by using different weights and progressing to more challenging versions as you get stronger. Incorporating this exercise into your workout routine will help enhance the strength and definition of your triceps while improving core stability.

Instructions

• Lie flat on the exercise ball with your knees bent and feet flat on the floor.
• Hold a dumbbell in each hand and extend your arms straight up towards the ceiling, with your palms facing each other.
• Keeping your upper arms stable, slowly lower the dumbbells towards your forehead by bending your elbows.
• Pause for a moment when your forearms are parallel to the floor, feeling the stretch in your triceps.
• Extend your arms back up to the starting position, fully straightening your elbows.
• Repeat for the desired number of repetitions, making sure to maintain control and stability throughout the movement.

Tips & Tricks

• Start with a weight that challenges you but allows for proper form.
• Engage your core throughout the exercise to maintain stability on the exercise ball.
• Ensure that your elbows are pointing straight up towards the ceiling throughout the movement.
• Control the movement and avoid using momentum to lift the weight.
• Breathe out as you extend your arms and breathe in as you lower the weight.
• Maintain a consistent tempo throughout the exercise for optimal muscle engagement.
• Keep your shoulders relaxed and away from your ears.
• Focus on squeezing your triceps at the top of the movement to maximize muscle activation.
• Increase the weight gradually as you get stronger to continue challenging your muscles.
• Perform regular stretches for the triceps to improve flexibility and prevent tightness.