Step 1: Grab the dumbbell and sit down on the edge of the bench, with only your thighs on the bench and your knees bent. Place the dumbbell behind your head with your elbows bent and close to your head. Your hands should be wrapped on top of each other and keep your back and core tightened, and upright, with your feet firmly on the floor. Your arms should be bent at the start of the movement.
Step 2: Keeping your elbows close to your head, straighten your arms, pressing the dumbbell up in a controlled manner. Your wrists should maintain a neutral position and continue to keep your knees bent and body tight and upright.
Step 3: Continue pressing until arms are straight, but don’t lock them out. After pausing for a split-second, bend your arms and lower the dumbbell to the starting position in a controlled manner.
Step 4: Take a breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached and then set the dumbbell on the floor. Weight can be increased between sets.
Benefits:
The overhead dumbbell tricep extension is a great movement for building muscle and strength in the triceps. When heavy dumbbells are used, it can be one of the best dumbbell mass builders for the triceps
Light weight can be used for beginners, and extremely heavy weight can be used for advanced lifters looking to continue to add mass and strength to their triceps.
It is a great supplementary exercise and can help develop power for the bench press.
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