< strong>Illustrated tutorial on prone triceps extension
Prone triceps extension is a triceps extension A variation of the movement, this movement is highly targeted and stimulates the triceps very well. Similar triceps exercise actions include dumbbell bent-over arm extensions, supine single-arm extensions, and arm extensions.
Target exercise area: Triceps brachii p>
Starting positionLie prone on a flat bench with your body parallel to the ground. Hold the dumbbell in a hammer style with one hand or hold the dumbbell with the palms of both hands facing each other. Your forearms are vertical to the ground; keep your elbows Keep your elbows at 90 degrees against your torso.
Action essentials: Keep your elbows close to your body, focus on your triceps, and lift the dumbbells up and back Stand up and extend your arms back until your entire arm is extended and your forearms are parallel to the floor and torso. Hold the top contraction for one second. Then slowly return to the starting position.
Complete the required number of repetitions and then switch sides
Key tips:
. The elbows should always be lightly attached to the body, and the upper arms should be close to both sides of the torso, but do not use force.
Only the forearms move during the movement, and the movement trajectory is a 90-degree lever movement. The upper arms and other parts of the body Stay still
When extending your arms, maintain peak contraction for 1-3 seconds
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