Triceps extension with dumbbells (inclined)

Exercise overview

Primary muscle group: Arms

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 20

Average per rep (lbs)*: 45

Weight counts twice!

Description: Sit on an inclined flat bench and rest one dumbbell on each of your thighs. Kick the dumbbells up with one knee and rest the dumbbells on each side of your shoulder. Lean back on the bench while doing so. Adjust your hand position. Your palms should be facing each other. Raise the dumbbells above your head until your arms are almost fully extended. This is your starting position. Inhale as you slowly lower the dumbbells until you feel a slight stretch in your triceps and your dumbbells are behind your head. Your elbows should be stable and should be facing upwards at all time during this motion. The power should come from your triceps muscle. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.

Exercise ID: 00156

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Triceps extension with dumbbells (inclined)

Exercise tips and tricks

Proper Starting Position: Ensure that the bench is set to a 45-degree incline and keep your feet firmly planted on the floor. This setup helps maintain stability and targets the triceps effectively.
Controlled Movement: Perform the exercise with a controlled motion. Lower the dumbbells slowly and avoid any jerky movements. This will help you prevent injury and maximize triceps engagement.
Full Range of Motion: Aim to lower the dumbbells until your forearms and biceps touch. This full range of motion ensures that you fully engage the triceps throughout the exercise.
Elbow Positioning: Keep your elbows close to your head and do not let them flare out. Elbows should remain stationary, pointing to the ceiling, to target the triceps more effectively.
Grip and Alignment: Hold the dumbbells with a neutral grip (palms facing each other) to reduce strain on the wrists and elbows. Ensure that your wrists stay in a neutral position to avoid unnecessary stress.
Breathing Technique: Inhale as you lower the dumbbells and exhale when you push them back up. Proper breathing helps maintain a steady rhythm and prevents you from holding your breath during the lift.
Weight Selection: Start with lighter weights to perfect your form and gradually increase the weight as you become more comfortable with the exercise.
Avoid Locking Elbows: When extending your arms, avoid locking your elbows to keep tension on the triceps and to reduce the risk of hyperextension injuries.
Core Engagement: Keep your core engaged throughout the exercise to maintain balance and prevent your lower back from arching excessively.
Warm-Up: Always perform a proper warm-up before starting any triceps workout to prepare your muscles and joints and reduce the risk of injury.

Exercise overview

Exercise tips and tricks

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