Bent Over Tricep Extension: A Complete Guide

How to Do a Bent Over Tricep Extension

Follow these step-by-step instructions to perform the bent over tricep extension with proper form:

1. Starting Position: Stand with your feet shoulder-width apart and hold a dumbbell in each hand with a neutral grip (palms facing in).
2. Bend at the Hips: Lean forward from your hips until your torso is nearly parallel to the ground. Keep your knees slightly bent.
3. Elbows Tucked: Bend your elbows to a 90-degree angle, keeping your upper arms close to your sides.
4. Extend Your Arms: Straighten your elbows by pushing the dumbbells back until your arms are fully extended.
5. Squeeze the Triceps: Hold for a brief moment at the top of the movement, feeling the contraction in your triceps.
6. Return to Start: Slowly bend your elbows to return to the starting position.
7. Repeat: Perform the desired number of repetitions, typically 10 to 12 per set.

Tips for Proper Form

• Maintain a Straight Back: Avoid rounding your back to prevent injury.
• Control the Movement: Use a slow, controlled motion instead of swinging the weights.
• Keep Elbows Stationary: Your elbows should stay in place while only your forearms move.
• Use the Right Weight: Choose a weight that challenges your muscles without compromising form.

Benefits of Bent Over Tricep Extension

1. Improved Tricep Strength: This exercise isolates the triceps, making it highly effective for building strength and size.
2. Enhanced Upper Body Definition: Strong triceps contribute to well-defined arms, improving your overall physique.
3. Better Functional Strength: Tricep strength aids in pushing movements used in daily activities and other exercises.
4. Increased Stability: Strengthening the triceps can enhance joint stability and reduce the risk of elbow injuries.

Common Mistakes to Avoid

1. Using Momentum: Swinging the weights reduces the effectiveness of the exercise. Always use controlled movements.
2. Incorrect Back Position: Avoid arching or rounding your back to prevent lower back strain.
3. Flared Elbows: Keep your elbows close to your body to fully engage the triceps.
4. Too Much Weight: Using heavy weights can compromise form. Choose a weight that allows proper execution.

Variations of Bent Over Tricep Extension

1. Single-Arm Bent Over Tricep Extension: Perform the exercise with one arm at a time to focus on muscle imbalances.
2. Resistance Band Tricep Extension: Use a resistance band instead of dumbbells for added variety and constant tension.
3. Seated Bent Over Tricep Extension: Perform the exercise seated on a bench to reduce strain on the lower back.
4. Cable Tricep Kickbacks: Use a cable machine for a similar movement with more consistent resistance.

How to Incorporate Bent Over Tricep Extensions into Your Workout

• Arm Day Workouts: Include this exercise on days dedicated to arm training.
• Upper Body Circuits: Combine it with other upper-body exercises like push-ups, bicep curls, and shoulder presses.
• Supersets: Pair it with bicep exercises to train opposing muscle groups.

Bent Over Tricep Extension vs. Tricep Kickbacks

Many people wonder about the difference between bent over tricep extensions and tricep kickbacks. While both target the triceps, the key difference is in the arm position. In tricep kickbacks, your upper arms are parallel to your torso, and you extend your arms backward. Bent over tricep extensions offer a slightly different angle and feel but achieve similar muscle activation. You can use both exercises to add variety to your routine.

Safety Tips

• Warm Up: Always perform a warm-up to prepare your muscles and joints.
• Use Proper Equipment: Ensure your weights or resistance bands are secure.
• Stop if You Feel Pain: Discontinue the exercise if you experience discomfort or sharp pain.

Enhance Your Workouts with MyFitnessCoach

Ready to take your fitness journey to the next level? The MyFitnessCoach app offers personalized workout plans, progress tracking, and expert guidance to help you reach your goals. Add bent over tricep extensions to your weekly workouts and track your tricep strength development with ease.

Download MyFitnessCoach today and start building stronger, more defined arms.