Grasp set of dumbbells and sit at the high end of decline bench with the dumbbells at the top of your thighs. Secure your legs/ ankles at the padding, slowly lay back on the bench and bring up the dumbbells straight up above your chest, with your hands facing each other (neutral grip). This will be your starting position for decline dumbbell triceps extension.
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 with angle between 20-30 degrees.
- Keep your elbows pointing forward while you performing the exercise.
- Hold you upper arms stationary during the movement and don’t move back or forward.
- Don’t lock your elbows at the top to keep the tension on the triceps muscle.
- To perform the decline dumbbell triceps extension 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 this exercise can be to harsh to your elbows so you may look for a substitute.