This is a great, simple-equipment
exercise for the triceps. It's one of my favorite tricep extension
type of exercises because I find it to be the easiest on the
elbows due to a couple of factors...first, because you're using
dumbells and second, because you're holding the dumbells with
a neutral grip (more below on that).
I prefer to do this exercise laying
cross-bench, but it can be done on the floor or laying "normal"
lengthwise on the bench, too. I like to perform it cross-bench,
but it's mostly just personal preference. It just feels better
to me that way. You can do it any of the ways and get great
results.
So first, grab two dumbells (same
weight on each one!) then lay back on the bench. In the video,
you'll see how I get into position with the cross-bench technique.
I basically squat down in front of the bench then flop back
down onto it (only do THAT if your gym floor isn't slippery
and the bench won't slide away from you). If your floor is slippery,
use the bench lengthwise.
Now lay back on the bench and
hold the dumbells up at arms-length above you. Your palms should
be facing in towards each other to put your hands in the neutral
position I mentioned above.
Now, keeping your upper arms as
vertical as possible, lower the dumbells down beside your head.
Extend the triceps and bring the
dumbells back up and you've done a rep! When you've done as
many reps as you can, it's time to set the dumbells down.
When I do the cross-bench technique,
I lay down towards one end of the bench. At the end of the set,
I just lower the one dumbell out to the side and set it on the
bench. Then I can more easily get the other dumbell down to
the floor because I have two hands to do it with. This comes
in handy when you're trashed at the end of a set!
Give this one a try in your next
tricep workout! It's a good one - remember, you can do it lying
on the floor or lengthwise on the bench too, if it doesn't feel
good to you going cross-bench.
I like this one because it allows
me to do a tricep extension movement without having to take
the time to load a barbell, which can be critical when you're
taking very short rest periods and need all the rest you can
get!
