Tricep Extensions

In this blog, I will demonstrate several variations of the tricep extensions exercise, including the supine tricep press. Each of these is part of the Exercise for Better Bones program and progressively more difficult.

Tricep Extensions

The five tricep extensions variations are:

1. Supine Tricep Extension for Beginner
2. Supine Tricep Extension for Active
3. Stability Ball Tricep Extension for Athletic
4. Stability Ball Tricep Extension for Elite • Position A
5. One Arm Tricep Extension on Stability Ball for Elite • Position B

Let’s start with the Supine Tricep Extension for Beginner.

Supine Tricep Press Extension • Beginner

The Supine Tricep Press Extension (or Tricep Extension from Floor) is one of the Beginner level osteoporosis strength exercises found in the Exercise for Better Bones program.

Instructions

Follow these instructions to do the supine tricep extension for beginner level.

I encourage you to invest in weight training gloves or a pair of biking gloves because your weights are over your head and you want to ensure maximum grip.

Also safety is important.

1. You want to grasp the weight with your top arm.
2. Bring it towards your chest and roll over with it here.
3. You want to keep your feet and knees hip-width apart.
4. Share the weight, so one hand on each side of the dumbbell.
5. Raise the dumbbell up over your forehead.
6. Lower the weight down and rest behind your head. 
7. Take a breath in.
8. Slowly, gently keep your tummy tight as you let the weight come behind your head, elbows are pointing to the ceiling, and then straighten the arms.
9. Breath in.
10. Tummy tight as you lower and straighten.

When you’ve done your set, the weight comes back to rest on your chest, and then roll onto your side to bring it safely.

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Supine Tricep Press Extension • Active

The supine tricep press extension (tricep extension on the floor) is a weight bearing exercise from Exercise for Better Bones. It targets at the triceps, shoulder muscles and the wrists.

Instructions

Follow these instructions to do the supine tricep extension for active level.

You’re going to need two dumbbells.

1. Let’s focus on safety.
2. You first want to grab, with your top arm, the first dumbbell, pass it to your bottom arm.
3. Then you grab the second dumbbell, and in this position, roll onto your back.
4. Your feet and your knees are going to be hip-width apart.
5. You’re going to bring both dumbbells straight up over your forehead, and once you’re comfortable in this position, you’re going to split the weights so each hand and each shoulder is holding individual weights and responsible for each of them.
6. Now, in this position, you now take your breath in, keep your tummy muscles tight as you lower the weight so that you’re not arching your back, and back up.
7. Breath in, tummy muscles tight as you lower and straighten the weight.
8. Rest the the weight on either side of your head, and back up.
9. When you’re done your set, bring your weights back to rest on your chest, roll onto your side, drop your top arm weight first.
10. Grasp it with the top arm, and then let go of the other one. Doing this motion with the weight can hurt some people’s shoulders, so it’s best not to take a chance.

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Stability Ball Tricep Extension • Athletic

The Stability Ball Tricep Extension (also called the Tricep Extensions on Ball) exercise is an Athletic level strength exercise from the Exercise for Better Bones Program. This exercise is designed to target the muscles in triceps, shoulders, buttocks, and hamstrings. It is also designed to challenge the bones in the wrists, hips and spine. in the video, I demonstrate this exercise.

Instructions

Follow these instructions to do the stability ball tricep extension for athletic level.

At the athletic level, we start with one single dumbbell that’s shared between both hands.

1. Hold the dumbbell between hands like this.
2. If the dumbbell is more sizable weight, like a 15-pounder, that’s probably a good time to start switching and holding the dumbbell between your thumb and index finger.
3. Take it down and put it safely into the tricep position.
4. Once your hips are down onto the ground, that’s the time to lift.
5. The position starts with the weights sitting right up over your eyes.
6. Butt up nice and high so that you are in the “table top” position.
7. This way you take your breath in, exhaling through.
8. I’ll do one more rep.
9. When you’ve done your set, bring your weight back down to your chest, drop your hips to the ground, and this is where you safely get rid of your weight.
10. You want to make sure your hips are dropped down first.
11. Then the weight drops down to your side. That way your arm’s in the same plane as your body, and you’re not putting your shoulder at risk for any injury.
12. If you drop the weight down here, there’s substantial stress that can happen on your shoulder.
13. Again remember, drop your hips, then you don’t worry about the weight at all push it out of the way, and you just worry about getting yourself up.
14. Maintain nice strong alignment.

Alternative Grip

Now I will demonstrate an alternative grip.

1. You should have a heavier weight.
2. You let that weight drop down behind your head and extend your elbows each time.
3. With either grip, make sure you have a good grip on the weight and weight training gloves is a good option.

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Stability Ball Tricep Extension • Elite • Position A

The Stability Ball Tricep Extension (also called the Tricep Extensions on Ball) Position A is a strength exercise from the Exercise for Better Bones program specifically designed for the Elite Level. The exercise targets the muscles of the triceps, shoulders, buttocks and hamstrings. It also targets the bones in the wrists, hips and spine.

Instructions

Follow these instructions to do the stability ball tricep extension (position A) for elite level.

You will use two dumbbells this time.

1. If you have gloves, this is a good time to put them on.
2. Let the weight rest on your chest or on your hips, whichever you’re most comfortable with.
3. The heavier the weights, the easier it is to hold it at the hips.
4. Bring yourself down, following the ball straight down.
5. Then hips come up.
6. The weight is going to come straight up over your head.
7. This is where you split the weight.
8. Hips nice and high. Feet hip width apart.
9. Weight comes just behind each ear and fully extend it.

Finish Set Safely

1. Once you finish your set, drop the weight back down.
2. Drop your hips.
3. Now this is where you bring the weights on either side of you.
4. Ensure that when you do that, your hips are down so your arm is in the same plane as your body and you’re not putting any stress on your shoulders.
5. Clear the weights from your path and come on up and keep a nice, tall posture.

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One Arm Tricep Extension on Stability Ball • Elite • Position B

The Stability Ball Tricep Extension (also called the Tricep Extensions on Ball or One Arm Tricep Extension) Position B is a strength exercise from the Exercise for Better Bones program specifically designed for the Elite Level. The exercise targets the muscles of the triceps, shoulders, buttocks and hamstrings. It also targets the bones in the wrists, hips and spine.

Instructions

Follow these instructions to do the stability ball tricep extension (position B) (one arm tricep extension for elite level).

1. You’re going to start with your thumb pointing to the opposite shoulder.
2. The weight that you’re not using is sitting on the opposite hip, giving you a little extra resistance in your glutes and back extensors.
3. You’re going to slowly bring the weight down and back up.
4. The weight should not rest on the opposite shoulder, but rather just lightly come in contact with it.
5. When you’re doing your set, putt the weight back down and switch to the other side.
6. Again, thumb points to the opposite shoulder and back up.
7. Thumb down to the opposite shoulder and up.

Position B requires a little more stability than position A, but it’s a great challenge.

Osteoporosis Exercise Plan

Visit my Osteoporosis Exercise Plan page for more information on this topic.