The Decline Lying Extension exercise helps build upper arm strength by targeting the triceps brachii. It is a basic utility exercise that uses isolated joint movement for specific targeting. The pushing movement involves concentric contraction of the triceps brachii. Some stabilizing muscles involved in maintaining the extension include the anterior and posterior deltoids, the teres major, the sternal pectoralis major, the wrist flexors and the latissimus dorsi. An ideal routine involves 1-4 sets of 10-15 repetitions, starting small and working up to longer sets. During long sets, rotate the shoulders periodically between repetitions to release tension, which can lead to cramping and discomfort if not relieved.
How to perform the Decline Lying Extension:
Lie on a declined bench, and secure your feet under the pads, hold a set of light dumbbells in each hand, and straighten your arms above you, palms facing each other, without moving your upper arms, bend your elbows and slowly move the dumbbells until they reach the sides of your head, slowly lower the weights back and above you.