How To Do Decline Tricep Extension and Tips

The Decline tricep extension is an isolation exercise that works the muscle on the back of the upper arm, known as the triceps.

It is a versatile movement that targets your tricep muscles by repetitively flexing the elbow joint against resistance. To give your triceps a workout, try out the exercises below.

You can do the triceps decline extension with different types of weight, like dumbbells, barbells or an EZ-bar.

Muscle Worked During Decline Tricep Extension

The tricep extension is an isolation exercise rather than a compound motion. This makes it a great exercise for targeting your triceps.

Primary Muscle Worked: Triceps brachii

Secondary Muscle Worked: Pectoralis Major, Anterior Deltoid, and Biceps Brachii

3 Best Variation of Decline Tricep Extension

There are many ways to do this exercise, so you can choose the best decline tricep extension for you.

These tricep extension variations are sure to stretch sleeves and help set new personal records

1. Decline Tricep Extension

The Decline tricep extension is a variation of the lying extension that adds a slight decline to the movement.

It is an isolation exercise that builds muscle and strength in all three tricep heads.

Decline Skull Crusher

How To Do

  1. Grab a barbell and lie against a decline bench with your feet firmly on pads.
  2. Extend your arms over your shoulders with your palms facing up, and then slowly lower the barbell behind your head by bending your elbows.
  3. Hold this position for a count. Then, in a controlled motion, raise your arms back up to the starting position.
  4. Repeat for as many reps and sets as desired.
Tips
  • Keep your elbows perfectly still and pointing directly at the ceiling – do not allow them to move (flare) out to the sides, or backwards with the bar.
  • Keep your upper arms parallel to each other and perpendicular to the floor.
  • Also keep your head, back, and buttocks in contact with the bench.

2. Decline Dumbbell Tricep Extension

The decline dumbbell tricep extension is more effective for two reasons: the use of a neutral grip and the location of the shoulders.

This triceps workout with dumbbells increases the range of motion, allowing you to get a greater stretch on the tricep at the bottom of the movement.

Decline Dumbbell Tricep Extension

How To Do

  1. Grab a dumbbell in each hand and lie against a decline bench with your feet firmly on pads.
  2. Extend your arms over your shoulders with your palms facing each other and then slowly lower the dumbbells behind your head by bending your elbows.
  3. Hold this position for a count. Then in a controlled motion raise your arms back up to the starting position.
  4. Repeat for as many reps and sets as desired.
Tips
  • Keep your upper arms fixed, with your elbows close to your head.
  • At the top of the movement, do not lock out your elbows.
  • Lift with a smooth motion, keeping control of the dumbbell at all times.

3. Decline One Arm Dumbbell Tricep Extension

When doing a tricep workout, there are plenty of single-arm exercises you can add to correct potential imbalances.

How To Do

  1. Grab a dumbbell in one hand and lie against a decline bench with your feet firmly on pads.
  2. Hold the dumbbell over your chest with your arm straight and palm facing in. Put your nonworking hand on your stomach.
  3. Lower the weight down past your ear, then back to the starting position.
  4. Try to keep your elbow from flaring out. Complete all your reps with that arm, then repeat with the other arm.
Tips
  • Move slowly throughout the exercise without jerking the weights.
  • At the top of the movement, do not lock out your elbows.

Takeaways

Decline triceps extensions stress the triceps muscle complex, particularly the medial and outer heads.

Instead of a flat bench, you can perform lying triceps extension on a slightly inclined or declined bench to change the type of resistance your triceps must overcome.

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