TRICEPS EXTENSION IN DECLINED BENCH

Do you want to develop your triceps to the maximum? Well, performing the extension of the triceps in declined bench will increase the muscle development of your triceps, did you know? Let’s see how this exercise is done.

You can use a bar (EZ or straight) or even a dumbbell to perform the exercise. Even if you choose to use the dumbbells, you can train bilaterally or unilaterally (see below as in the variations section of the exercise).

The exercise is very simple to perform, it only requires the declined bench and the bar or dumbbells, then it is very similar to the French press that we analyzed some time ago. Let’s see how to perform the correct technique.

HOW TO PERFORM THE TRICEPS EXTENSION IN DECLINED BENCH?

1. Lie on your back on a declined bench set at an angle of 30 to 45 degrees below the horizontal.
2. Take an EZ bar with the correct load and place it on your chest with your arms outstretched, palms up. Their hands should carry a narrow grip, approximately 15-20 cm apart from each other.
3. While keeping your elbows inside and the top of your arms still, slowly bend your elbows and lower the load towards forehead height.
4. Hold for a second and then slowly return to the starting position.

TIPS FOR PERFORMING TRICEPS EXTENSION IN DECLINED BENCH

Let’s look at some useful tips on how to perform triceps extension on declined bench to improve your safety and effectiveness.

• Keep your elbows perfectly still and pointing directly towards the ceiling; Do not allow them to move outward (sideways) or backward with the bar.
• Keep your arms perpendicular to the floor. And try not to move them during the lift.
• Always lift the load with a smooth movement, maintaining control of the bar or dumbbells at all times. Do not allow the load to fall quickly when you lower it.
• Keep your head, back and buttocks always in contact with the bench.

EXERCISE VARIATIONS

Triceps extension in declined bench and dumbbells: The exercise itself is the same, with the same precautions and advice.

But in this case change the bar for the dumbbells in a neutral grip (with the palms facing each other). And apply the same technique as before, lower your forearms to bring the weights to the sides of your head and then push them up.