Weighted Seated Triceps Extension

The Weighted Seated Triceps Extension is a fantastic exercise for targeting the triceps, the muscles on the back of your upper arms. By adding an external weight to this exercise, whether it's a dumbbell or a barbell, you can increase the intensity and maximize the benefits for your triceps. During this exercise, you sit on a flat bench with your feet flat on the floor and hold the weight with both hands, positioned behind your head. Your elbows should be bent, and your upper arms should be stationary throughout the movement. As you extend your forearms and straighten your elbows, you'll feel a strong contraction in your triceps. Then, slowly lower the weight back to the starting position with control, allowing your triceps to stretch. The Weighted Seated Triceps Extension primarily focuses on increasing strength and building muscle mass in the triceps. By engaging this muscle group, this exercise can help improve pushing and pressing movements in other exercises like bench presses or push-ups. Additionally, strong triceps can enhance your overall arm appearance, making them more defined and toned. To get the most out of this exercise, make sure to choose a weight that challenges you while still maintaining proper form. Additionally, it's crucial to control the movement throughout the entire range of motion, avoiding any jerking or swinging motions that could lead to injuries. As with any exercise, start with a proper warm-up and consider incorporating it into a well-rounded upper body workout routine for optimal results.

Instructions

• Sit on a bench or chair with your back straight and feet flat on the ground.
• Hold a dumbbell with both hands and extend your arms straight up overhead.
• Bend your elbows and lower the dumbbell behind your head in a controlled motion.
• Keep your upper arms close to your head and your elbows pointing forward.
• Pause briefly when your forearms are parallel to the ground.
• Extend your arms back up to the starting position by straightening your elbows.
• Repeat for the desired number of repetitions.
• Remember to exhale during the exertion phase and inhale during the return phase.
• Start with a weight that allows you to perform the exercise with proper form.
• Gradually increase the weight as you get stronger.

Tips & Tricks

• Focus on maintaining proper form with a straight back and engaged core.
• When performing the exercise, keep your elbows close to your ears while lowering the weight behind your head.
• Use a weight that allows you to complete the desired number of repetitions with good form and without straining.
• Don't lock your elbows at the top of the movement; keep a slight bend to minimize stress on the joints.
• Control the movement during both the upward and downward phases to fully engage the triceps muscles.
• Combine this exercise with other triceps exercises to create a well-rounded workout routine.
• Ensure you warm up your triceps muscles before starting the exercise to reduce the risk of injury.
• Experiment with different grip variations to target different areas of the triceps muscles.
• Gradually increase the weight over time to continuously challenge and progress your triceps strength.
• Listen to your body and rest if you experience any pain or discomfort during the exercise.