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Lying Tricep Extension - Muscles Worked & Benefits

Exercise Type: Single-joint
Primary Muscles Worked: Triceps
Secondary Muscles Worked: Chest and Shoulders

Focusing on the triceps, chest, deltoids and forearms, the Lying Triceps Extension allows you to target the inner section of the tricep muscle all the way down to the lats. This exercise forces you to maintain control in order to increase power and mass. With arms fully extended, the weight can also be brought to the upper chest between repetitions as needed to allow for relative release of tension in muscles.

Lying Tricep Extension - Exercise Workout & Technique

  • Position yourself on a flat bench, making contact with your shoulders, back and your sacrum, all the while maintaining the curve of your lower spine.
  • Allow your head to rest over the side of the bench and position your feet firmly at the other end.
  • Position your hands on the E-Z curl bar with your palms facing downwards.
  • Extend your arms so that they are straight above the level over your head. Lock your elbows at this position. Your palms should now be facing your feet.
  • Inhale and bring the bar down in a controlled manner towards the top of your head.
  • Exhale and return the bar to the top of the movement, feeling the contraction in the triceps. Hold.
  • When you have finished the desired rep range, rest, then repeat.

Lying Tricep Extension - Tips & Safety

  • Ensure that you keep your elbows above the top of your head and that the movement is deliberate and controlled at all times.
  • Keep your elbows pointed upwards and upper arms vertical. Do not lower the bar toward your face or chin because this causes your elbows to drop and allows your chest and deltoid to do the work.
  • Ensure that your elbows remain close to your side - avoid flaring them outward.
  • Do not perform this exercise if you suffer from elbow or shoulder pain as it may aggravate it.
  • Wrists should be locked to avoid excessive radial abduction, ie wrists moving towards your thumb.

Lying Tricep Extension - Alternatives

  • Try this exercise using a straight bar in order to alternate your grip from underhand to overhand. Remember to stabilise your wrists.
  • Performing Lying Tricep Extensions with dumbbells will help you to train your stability and control in each arm. Be sure that your thumbs are facing towards your face in a neutral grip.
  • A reverse grip will allow you to emphasise your outer triceps.
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