This exercise targets the triceps brachii to build upper arm strength. It involves isolated mechanics that produce a fluid movement through one joint instead of multiple joints. Depending on whether the exercise is done with dumbbells or barbells, it can be a basic or auxiliary utility exercise. This means that respectively, it can place greater absolute intensity or relative intensity on the head of the triceps brachii. The extension involves concentric contraction of the muscle, producing movement away from the body. The stabilizing muscles involved in the extension include the anterior deltoid, the clavicular and sternal pectoralis major, the flexor and extensor carpi ulnaris, the posterior deltoid, the teres major and the latissimus dorsi. Start with 2-3 sets of 8-12 repetitions and gradually work toward 4-5 sets of 10-15 repetitions. To release relative tension in the muscles, fully extend the arms and bring the weights toward the upper chest between repetitions as often as necessary.
How to perform the lying extension
Lie on a flat bench with your knees bent, and your feet flat on the floor, hold a set of light dumbbells in your hands, straighten your arms above you, so that the weights are above your shoulders, turn the weights so that your palms face each other, and without moving your upper arms, bend your elbows and slowly lower the dumbbells until they reach the sides of your head. Slowly press the weights back up above you.