Monday, June 7, 2010

Great Chest Workouts: How To Do Tricep Extensions

Tricep Extensions Are Important For Developing A Strong Chest



Are you one of those people who is just not progressing on the bench press? If so, your arms might be part of the problem. Some people think that the surest way to developing a strong chest is to bench, bench, bench continuously. They don't realize that in order for the chest to grow in size and strength, all of the muscles in the upper body have to be trained. And that includes the triceps. In this article, I'm going to discuss an exercise that will strengthen your arms which will then have a huge impact on your benching ability.

Performing the Tricep Extensions Exercise

There are a couple of ways to perform the tricep extension, either sitting or standing. I prefer exercises that provide a full body workout so I'm going to discuss standing tricep extensions. You'll need a dumbbell for this exercise. If you're a complete novice to weight training or if your tricep muscles are particularly weak, start off with light weights. Learning proper form and safety are the most important components of your workouts. Grip the dumbbell bar with both hands. Stand up straight and tighten your abdominal muscles. This is to avoid swaying and potential injury. Extend your arms overhead. Slowly lower the dumbbell behind your head until your elbows are at about 90 degrees. Now slowly raise the dumbbell overhead again. You've just completed one repetition. Perform 10 reps then take a short break before starting again. I recommend performing at least three sets of this exercise. The tricep extension works many muscles - in particular the triceps and wrists. Because you must stand straight in order to maintain proper balance and form, this exercise also helps the abdominals, and even leg muscles. As you become stronger, increasing the weights on this exercise, you will understand what I mean.

I recommend performing the tricep extension exercise as part of your regular chest strengthening routine. You can add them in during arm day or chest day. Over time, you'll see how beneficial they are to your weight training success. Click on the link to read my article "Great Chest Workouts: How To Do Skullcrushers" for another article on developing your triceps.

That's all for the tricep extensions article. Look forward to more articles on my Great Chest Workouts website. Thanks for reading.

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