Exercise of the week: Two-Arm Overhead Triceps Extension

Photo credit: muclesandperformance.com

If you have struitgled with “Christian Mother Arms” (flabby arms) this exercise is for you. This move focus in on your triceps to help firm and tone the muscles. Overhead triceps extension isolate and strengthen the triceps and also improves shoulder mobility and stability. Just make sure that you pair this move your favorite cardio exercise so that you are burning the layer of fat on your arms and you will be wearing your favorite sleeveless top before you know it.

How to:

• Sitting or standing grasp a dumbbell of desired weight. 

• Raise the dumbells vertically into the starting position. (If the weight is heavy, getting it into position overhead may be tricky. Hold the dumbbell handle with both hands side-by-side) Forcefully curl it upward. Once the dumbells are about same position with your forehead, lower the dumbells downward (behind the head) until the forearms get to horizontal position, inhale all through the movement.

• Press the dumbells upwards to the starting position, exhale all through the movement.

• Repeat steps 10- 15 for as many reps as desired. (Sets should generally be between 3 to 6 with 10- 20 repetitions.)

Bonus tips:

1. Avoid moving your upper arms as you lower the dumbbells behind your head.

2. Do not perform the moves quickly. Slowly lower the dumbells to feel the stretch in your triceps.

3. This workout produces maximum elbow strain. If you have previously injured your elbow joints, ligaments or even just have weak ones, wait or do another exercise until your elbow(s) are completely healed and/or strengthened.

4. You can perform two-arm overhead triceps extension same time other exercises such as sumo squats, static lunge.

5. Keep the core tight throughout the lift.


***How are my loyal blog visitors? Sorry for my absence, it's has been a hetic few days adjusting and getting into routine. Thanks for the understanding! Stay fit  Stay awesome***