hugorivera

In this natural bodybuilding exercise video I show how to perform overhead dumbbell triceps extensions properly so that you can get big and ripped triceps.

Overhead Dumbbell Triceps Extensions for Big Triceps – Natural Bodybuilding Exercises

Overhead Dumbbell Triceps Extensions – Natural Bodybuilding Exercise Description

Main Muscle Worked: Triceps
Other Muscles Worked: Shoulders, Chest
Equipment: Dumbbell, Utility Bench
Mechanics Type: Isolation Movement

1. Seat down on a bench with back support and grasp a dumbbell with both hands and hold it overhead at arm’s length.  Tip: a better way is to have somebody hand it to you especially if it is very heavy. The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hand should be facing inward.  This will be your starting position.

2. Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move.  Breathe in as you perform this step.

3. Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.

4.  Repeat for the recommended amount of repetitions.

Variations:
•    You can perform this exercise standing as well but this puts strain on your back especially if you are using heavy dumbbells like 95 lbs or so.

•    Another variation is to use an e-z or straight bar instead in which case you will be holding the bar from the inside (around 5 inches between both hands) with the palms facing forward (pronated grip).

•    There is also a bar that has parallel bars inside (often referred to as a triceps blaster) and this can also be used for this exercise.

•    Finally, a low pulley cable with a rope attachment or bar (straight or e-z) attachment at the end can be used as well for variety purposes as well.

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Hugo Rivera CFT, SPN, BSCE. is the author of the very popular “Body Re-Engineering” E-book, which teaches you how to gain lean muscle mass and get lean without drugs, or fancy expensive supplements, using the secrets he devised after many years of weight problems as a child.

Hugo is a lifetime natural bodybuilder, best selling fitness author (with over a million books sold worldwide), multi-certified personal trainer, industry consultant and fitness expert who not only knows training and nutrition theory, but also applies it on a daily basis as evidenced by the fact that he's always in shape and by his awards and high placings at numerous national level bodybuilding competitions.

Check out Hugo's Mass Building and Fat Loss Program here.

This entry was posted on Tuesday, May 11th, 2010 at 6:05 pm and is filed under Bodybuilding Exercises, Bodybuilding Videos. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.