Lying Tricep Extensions Exercise

Muscles Worked

Triceps

How to Properly Perform Lying Tricep Extensions

1. Using an EZ Curl bar, load up the appropriate weight and place it on the ground at the foot of a flat bench. [Alternatively, you can place the bar at the head of the bench on the floor and reach back and grasp it while lying on the bench.]
2. While sitting on the bench grasp the bar about shoulder width apart with an overhand grip. Your hands should be in the grooves that cause your wrists to be slightly turned in toward one another.
3. Lay back on the bench and hold the weight straight up toward the ceiling with nearly straight arms.
4. Slowly bend your elbows so that the weight comes down toward your eyes. You don't want to hit your face or head with the weights.
5. Stop a few inches from your forehead and hold it for a second. Then press the weight back up to the starting position.
6. Continue to raise and lower the weight without resting until you have completed the appropriate number of reps. You should be near muscle failure at the end of the set.
7. Sit back up and place the weight back at the foot of the bench.

Tips and Precautions when doing this exercise:

1. Use a spotter, particularly if using a heavy weight. You can seriously injure your face or head if the weight is not under control and hits you.
2. Keep your feet on the floor and your back flat on the bench.
3. Don't lock your elbows out at the top of the exercise. They should remain slightly bent even at the top of the motion.
4. As always, don't hold your breath during the exercise.