Dumbbell Two-Arm Hammer-Grip Triceps Extensions - Sitting on an Incline Bench
Differentiation: Mechanics
This variation of a Incline Triceps Extension is unique from other Incline Triceps Extension exercises. Here is how: you use dumbbells. Using dumbbells ensures that each tricep works equally. You also perform this exercise at an incline angle. This angle engages the medial head of your triceps. Finally, you hold the dumbbells using a hammer grip. This type of grip works the long head of your triceps.
Starting Position
To get into starting position, do this...
1) Locate a movable incline bench.
2) Set the incline bench to a 45-degree angle.
3) Obtain two dumbbells.
4) While holding a dumbbell in each hand, sit on the bench.
5) Lie back on the incline bench with your back flat against the pad.
6) Place your feet flat on the floor.
7) Extend your arms and the bar straight up over your head, with both palms facing each other.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Keeping your core muscles tight, exhale as you allow the dumbbells to drop behind your head
3) ...by bending your elbows using a slow and controlled movement.
4) Once your upper and lower arms reach 90-degrees,
5) ...until your arms are fully extended and pointed overhead.
6) Inhale as you flex your triceps while pushing the dumbbells back upward
7) This is the starting position again.
8) Hold this stretch for a count of one second.
9) Repeat reps for a full set.
10) When your set is complete, lower each dumbbell to your thigh and then to the floor.
Proper Form
Pay special attention to following proper form by...
Keep your upper arms stationary and focus on only moving your forearms.
Keep your elbows inward, which will keep the majority of the tension on your triceps and provide you with the most potential benefit.
Keep your upper arms roughly perpendicular to the floor.
Keep your back flat on the bench's pad.
Gear Advice
To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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