Purpose

(1) To work the entire triceps and separate the three triceps heads.

Execution

(1) Sitting on a bench, take a dumbbell in one hand and hold it extended overhead.

(2) Keeping your elbow stationary and close to your head, lower the dumbbell down in an arc behind your head (not behind the shoulder) as far as you can.

(3) Press the weight back up to the starting position.

(1) A nice little add on to this exercise is to continue the exercise past the point of temporary muscular failure by performing close grip bench press with the weight you were using for the lying triceps extensions. This is very effective to include as part of a shock routine, or even as part of your usual triceps workout.

Tips

(1) Keep your up upper arm stationary during this movement to stabilize the triceps.

(2) Do this movement as strictly as possible.

Machine Variation

You can also do triceps extensions with one arm at a time using machines. The advantage of using machines for this exercise is that you can maintain constant resistance during the entire range of motion. Remember, do not use machines as a replacement to free weights, only a supplement in your usual workouts.