The 10 Best Weight Lifting exercises: Triceps extension

Please see a continuation of my top 10 weight exercises: where I give my opinion on some of my favourite exercises that have been a staple of my gym routine for many years.

I have a very traditional and basic attitude to weight training – you won’t see gimmicky exercises or “Wolverine Workouts” here.  If you have experience of weight training you have probably heard of most of my list.  I take the view to be the master of these 10 weight exercises, rather than do a new routine everyweek.

This week is Number 6:

Triceps extension

 

Image from Bodybuilding.com

Why do it?

The bicep is a much loved muscle in weight training.  But the tricep is quite often neglected or in some cases not done at all! (bringing in the saying ‘all bicep no tricep’).  The tricep extension is one great way of developing them.

Another great reason to do them is that if you want big arms then they are important to getting that size.  Note the picture below of Arnie – how much smaller would his arms be if he skipped those tricep muscles?

The triceps (along with the whole arms) are a great aid to any sport – from running – which supports a strong sprint, boxing for a powerful punch, to the strength for overcoming opponents in any team sport.

Variations:

People sit down doing this, others lay or sit up right on a bench, but in my humble opinion it is best to a stand-up to do this exercise and that is for the simple reason that I feel it is much better for the posture.

 

Result:

Have some great arms that get you noticed… or envied!

 

Beginners advice:

• Go light at first and workout how heavy you can go.  By going too heavy too quickly you might end up dropping the weight and as it’s at the back of the head and neck that might be a bit embarrasing.
• Keep arms tucked in tight with elbows inwards,
• Lower for the full range of motion with forearms touching biceps.  If you need to go back up before reaching the bicep then the weight is too heavy

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What is your favourite weight exercise?  Why?  Drop a comment below and let me know – I might even end up quoting you.

References: 

I have been doing these exercises for so long that it isn’t always easy for me to explain.  Thanks to the following sites who helped me write this:

 

Bodybuilding.com Standing Dumbbell Triceps Extension

Directly Fitness – The Top 10 Triceps Training Mistakes

 

Disclaimer: I am not a qualified personal trainer, I am just giving my opinion on what I think are the best things to do at the gym.  Note I do not advise how many repetitions to do – that is up to you and what you want to achieve.

You should always take into consideration your limitations and medical history.  Before starting a workout routine always seek advice from an expert.

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The Top Ten:

10: Bent-over row

9: Side Raises

8: Push Press

7: Lunges

6: Tricep Extensions

5: Shoulder Press

4: Bench Press