Overhead Triceps Extension
The Overhead Triceps Extension will exercise the tricep muscles on the back of the upper arms, an area many people want to firm up.
1. Sit upright on an exercise ball or a bench and use one with back support if you like. Contract your abdominals and with both hands, hold a dumbbell by one end and lift it over and behind your head.
Keep your elbows near your ears as shown in the first photo.
2. Straighten your arms, lifting the weight overhead. Continue sitting upright with good posture, as shown in the second photo.
3. Breathe in and lower the dumbbell behind your head again. Your arms should form a right angle while the weight is behind your head and neck.
Exhale and extend your arms back up to the starting position and hold it for 1 second. Then repeat the arm positions – bend them back, then straighten overhead. Repeat 10-to-12 times.
To get the most out of the exercise: Avoid letting your head and neck protrude forward. Don’t arch your lower back. Look ahead and don’t tilt your head sideways. Keep your shoulders back, not rounded forward, and continue contracting your abdominal muscles throughout the movement.
Perform the exercise slowly. Take 3 seconds to lower the dumbbell behind your head and 2 seconds to extend your arms back above to the start position, all while maintaining proper breathing.
Avoid this exercise if you have shoulder pain, are unable to extend your arms fully or if you have pain in your neck or lower back.
Disclaimer: Do not begin any physical activity described in this column without prior approval from your health care professional.