Grasp set of dumbbells and sit at the end of an incline bench with the dumbbells at the end of your thighs. Then lie on the bench and bring the dumbbells straight up above your chest, with your hands facing each other (neutral grip). This will be your starting position.
As you breathe in start lower the weights in controlled motion, keeping your upper arms stationary and your elbows pointing forward until the dumbbells are right beside to your years and your triceps is completely stretched. From this position carefully change the direction of the movement and bring the dumbbells back to the starting position as you breathe out.
- Use a bench angle between 45 and 75 degrees.
- Keep your elbows pointing forward while you performing incline dumbbell triceps extension.
- During the movement keep your upper arms stationary and don’t move your elbows back or forward.
- Don’t lock your elbows at the top to keep the tension on the triceps muscle.
- To perform the exercise safe and correct the negative phase of the movement should be twice longer than the positive.
- Be very careful with the selecting of the weights, this exercise could be very dangerous for your elbows, especially if you perform it with incorrectly selected weights and bad form.
- If you already have a problem with your elbows incline dumbbell triceps extension can be to harsh to your elbows so you may look for a substitute.