Kneeling Half Triceps Extension

The Kneeling Half Triceps Extension is a fantastic exercise for targeting and toning the triceps muscles. It is a variation of the traditional triceps extension exercise that adds an extra level of stability and engagement. This exercise can be performed using resistance bands, dumbbells, or even a cable machine. The primary muscles targeted during the Kneeling Half Triceps Extension are the triceps brachii, which are located at the back of the upper arm. Strong triceps not only help to improve the appearance of the arms, but they also play a crucial role in functional movements such as pushing and lifting. When performing the Kneeling Half Triceps Extension, it is important to maintain proper form to maximize the effectiveness of the exercise and minimize the risk of injury. It is advised to start with a weight or resistance level that challenges your muscles without compromising your form or causing any discomfort. Incorporating the Kneeling Half Triceps Extension into your workout routine can help you achieve stronger and more well-defined triceps. Remember to always listen to your body, rest when needed, and gradually progress the intensity and weight as your strength improves.

Instructions

• Start by kneeling on the floor or a mat with your knees hip-width apart.
• Hold a dumbbell in both hands and extend your arms straight overhead, keeping your elbows close to your head.
• Lower the dumbbell behind your head, bending your elbows and keeping them pointing forward.
• Pause for a moment at the bottom of the movement, feeling the stretch in your triceps.
• Engage your triceps to straighten your arms and raise the dumbbell back to the starting position.
• Repeat for the desired number of reps.
• Remember to keep your core engaged and maintain good posture throughout the exercise.
• It's important to start with a weight that allows you to maintain proper form and gradually increase the weight as you get stronger.

Tips & Tricks

• Focus on maintaining proper form and technique throughout the entire movement.
• Engage your core muscles for stability and control.
• Start with a weight that challenges you, but allows you to perform the exercise with proper form.
• Gradually increase the weight as your strength and technique improve.
• Control the movement by slowly lowering the weight back to the starting position.
• Avoid locking out your elbows at the top of the movement to keep tension on the triceps.
• Ensure that your elbows stay close to your head throughout the exercise for optimal triceps activation.
• Breathe steadily throughout the movement, exhaling on the exertion and inhaling during the release.
• Perform the exercise in a controlled manner to maximize muscle engagement.
• Include this exercise as part of a well-rounded upper body strengthening routine.