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Do you want bigger, stronger triceps? If so, the seated dumbbell overhead triceps extension is a great exercise to add to your routine. This move targets the triceps muscles on the back of your upper arm. It is a relatively simple exercise but can be tricky to get the form right. In this blog post, we will explain how to correctly do the seated dumbbell overhead triceps extension and highlight some common mistakes people make with this move. We will also discuss the benefits of performing this exercise and provide tips for improving your technique. Finally, we will answer some frequently asked questions about this move.
How to do a seated dumbbell overhead triceps extension
The seated dumbbell overhead triceps extension is an excellent exercise for targeting the triceps muscles. It is relatively simple to perform but can be tricky to get the form right. Here’s how to do it:
- Sit on a bench with your back straight and feet flat on the floor.
- Hold a dumbbell in your right hand and place your right arm behind your head, keeping your elbow close to your ear.
- Use your left hand to stabilize the back of your right upper arm.
- Extend your right arm overhead from this position, fully straightening your elbow.
- Slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions and then switch sides.
Common mistakes people make with the seated dumbbell overhead triceps extension
One of the most common mistakes people make with this move is not keeping their elbow close to their ear throughout the entire range of motion. This can put unnecessary stress on the elbow joint and increase your risk of injury.
Another common mistake is using too much weight. Using a weight, you can control throughout the entire range of motion is essential.
Muscles worked while performing the seated dumbbell overhead triceps extension.
The seated dumbbell overhead triceps extension is an excellent exercise for targeting the triceps muscles on the back of your upper arm. However, it also works the muscles of your shoulder and core. This exercise can be done with various dumbbell sizes, making it perfect for all fitness levels.
Benefits of performing the seated dumbbell overhead triceps extension
One of the most important benefits of this exercise is that it can help improve your posture. Poor posture is a significant problem for many people and can lead to several health problems. The seated dumbbell overhead triceps extension can help correct poor posture by strengthening your back and shoulder muscles.
Another benefit of this exercise is that it can help increase your range of motion. This is especially important for people who sit at a desk all day. By performing this exercise, you can stretch your muscles and improve your flexibility.
Lastly, this exercise can also help to tone your arms. This is the perfect exercise for you if you want to tone your arms and improve your overall strength.
If you want to improve your posture, increase your range of motion, or tone your arms, then the seated dumbbell overhead triceps extension is the perfect exercise for you. This move has several benefits that make it essential to any workout routine.
Negatives of performing the seated dumbbell overhead triceps extension
There are a few negatives of this exercise to be aware of. First, if you have shoulder or elbow pain, this move may not suit you. It is essential to listen to your body and only do exercises that are comfortable for you.
Another negative is that this exercise can be tricky to get the form right. If you are not used to performing this move, starting with a lightweight is vital and gradually increasing the weight you use.
Lastly, this exercise can be time-consuming. If you are short on time, this may not be the best exercise for you.
Progression of the seated dumbbell overhead triceps extension
Once you have mastered the seated dumbbell overhead triceps extension, there are a few ways that you can progress the exercise.
One way to progress the exercise is to increase the weight that you are using. This will make the exercise more challenging and help you build even more significant and stronger muscles.
Another way to progress the exercise is to increase the number of repetitions you perform. This will help to improve your endurance and stamina.
Lastly, add a second set of dumbbells to the exercise. This will make the exercise even more challenging and help you build bigger muscles.
If you are looking for a challenging exercise to help you build bigger and stronger muscles, then the seated dumbbell overhead triceps extension is the perfect exercise for you.
Variations of the seated dumbbell overhead triceps extension
There are a few different variations of the seated dumbbell overhead triceps extension that you can try.
#1 – Single-handed dumbbell tricep extension
How to :
- Hold a dumbbell in your right hand and sit on a bench.
- Place your left hand on the bench for support.
- Keeping your elbow close to your head, extend your right arm overhead.
- Slowly lower the dumbbell back to the starting position.
- Repeat for 12-15 reps before switching sides.
This will make the exercise more challenging and help you build even bigger muscles.
#2 -Barbell Tricep extension
How to:
- Sit on a bench and hold a barbell in your hands.
- Extend your arms overhead, keeping your elbows close to your head.
- Slowly lower the barbell back to the starting position.
- Repeat for 12-15 reps before switching sides.
#3 -Dumbbell kickbacks
How to:
Hold a dumbbell in each hand and bend forward at the waist.
Keeping your elbows close to your body, extend your arms back.
Slowly return to the starting position.
Repeat for 12-15 reps before switching sides.
#4 -Resistance band Tricep extension
How to:
Sit on a bench and hold a resistance band in your hands.
Extend your arms overhead, keeping your elbows close to your head.
Slowly lower the resistance band back to the starting position.
Repeat for 12-15 reps before switching sides.
There are some different variations of the seated dumbbell overhead triceps extension that you can try. By trying different variations, you can find the one that works best for you.
Tips for improving seated dumbbell overhead triceps extension.
Here are a few tips that you can use to improve your seated dumbbell overhead triceps extension.
– Make sure to keep your elbows close to your head throughout the exercise.
– Use a weight that is challenging for you.
– Perform the exercise slowly and with control.
– Focus on contracting your triceps muscles during the exercise.
By following these tips, you will get the most out of the exercise and see the best results.
Frequently asked questions
Q: What is a good weight for tricep extensions?
A: The weight you use will depend on your strength and fitness level. If you are new to exercise, start with a lighter weight and gradually increase the amount of weight as you get stronger.
Q: How many sets should I do?
A: The number of sets you do will also depend on your strength and fitness level. If you are new to the exercise, start with two or three sets and gradually increase the number of sets as you get stronger.
Q: Are overhead dumbbell tricep extensions good?
A: Yes, overhead dumbbell tricep extensions are an excellent exercise for building muscle in your triceps.
Q: Should you do tricep extensions sitting or standing?
A: You can do tricep extensions either sitting or standing; however, seated let you concentrate on the tricep more.
Conclusion
The seated dumbbell overhead triceps extension is an excellent exercise for building bigger and stronger muscles. There are several different variations of the movement that you can try, so find the one that works best for you. Remember to use a weight that is challenging for you and focus on contracting your triceps muscles during the exercise.
If you have any questions, ask your doctor or fitness trainer.
I hope you enjoyed this blog post. If you have any questions, please leave them in the comments below, and I will do my best to answer them.
Thank you for reading!
Owner and author at shortandintense.com , 25 years as a quality and health and safety professional with an in-depth knowledge of functional and corrective exercises. IHoS registered,lead auditor, personal trainer and human movement specialist.