Tricep Exercise: Dumbbell One Arm Triceps Extension

Seated Overhead Triceps Extension

Type Resistance Target (primary) Triceps Target (secondary)
Equipment Dumbbells Mechanics Isolation Force Push
Plane of motion Sagittal plane Coronal plane
Other Unilateral

Main targeted muscle group: Triceps Brachii.

How is it performed?

  • Hold a dumbbell overhead with your arm straight and perpendicular to the floor.
  • The other hand can be used to support the arm holding the dumbbell.
  • Lower the dumbbell down behind your neck without moving your upper arm as you inhale.
  • Exhale as you return to starting position by flexing your triceps.

The exercise can be performed both seated and standing, but preferably on a bench with back support.

See the full tricep workout here.

[end]What’s your favorite triceps exercise? [/end]


Tricep Exercise: Bench Dip

Bench Dips

Type Resistance
Target (primary) Triceps Target (secondary) Chest (pectoralis major), Anterior deltoid
Equipment Bench Mechanics Compound
Force Push 
Plane of motion Sagittal plane
Other Bilateral 

How is it performed?

  • Place two benches parallel to each other.
  • Hold on to the bench behind you, hands placed shoulder width apart and arms straight. Place your heels on the other bench.
  • While inhaling, lower your body by bending at your elbows until the angle between your upper arm and forearm is 90 degrees or just below.
  • Now lift your body back up using your triceps as you exhale to complete the repetition.

You can make the exercise less challenging by placing your heels at the floor.

You can make the exercise more challenging by placing weight on thighs (preferably by a partner)

See the full arm workout here.

[end]What’s your favorite triceps exercise? [/end]