Generally, barbells are used for horizontal arm extensions, but dumbbells can also be used. According to the lying posture, it can be divided into three types: Lying Triceps Extension, Incline Triceps Extension, and Decline Triceps Extension.
Barbell Lying Triceps Extension is the most basic movement for exercising the triceps brachii. It is an important movement throughout all stages of training the triceps brachii and is also one of the most effective movements. The others will not be described in detail, they are basically similar. Please see the illustrations at the end of this article for details of their respective actions.
Target exercise areas:Triceps brachii, pectoralis major, serratus anterior and The latissimus dorsi muscles are also exercised.
Action essentials:
1. Keep the body level Lie on a bench and hold a crank barbell in a narrow grip with both hands, arms straight, shoulder-width apart and perpendicular to your body.
2. Inhale at the beginning of the action. At this time, the upper arm does not move, bend the elbow joint, and slowly drop the forearm above the head. When it reaches a position two centimeters away from the forehead, use the power of the triceps brachii to lift the forearm. Straighten up and exhale at the same time. When your arms are perpendicular to your body again, pause for a second and lower again. repeatedly.
