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What is a Tricep Extension?

Jessica Gore
Jessica Gore

A tricep extension is a weight-training exercise that targets the triceps brachii. Often simply termed 'the triceps,' this medium-sized muscle is located at the back of the upper arm and is primarily responsible for elbow extension. The tricep extension typically involves any movement that extends the elbow through a full range of motion against a weighted resistance. The triceps itself is a three-headed muscle and, when well developed, contributes significantly to arm circumference.

Powerful for its size, the triceps is capable of moving a great deal of weight. It is precisely because of this power that care should be taken when performing the tricep extension. The nature of the movement itself tends to open up the elbow joint. Poor form, too much weight on the barbell, or failure to warm up can all lead to elbow injury during a tricep extension. While heavy loads are generally safe for use with compound triceps exercises, such as close-grip bench presses, this particular movement is safest when using a lighter weight for high repetitions.

The triceps are a medium-sized muscle located on the back of the upper arm.
The triceps are a medium-sized muscle located on the back of the upper arm.

A tricep extension is usually performed sitting on a chair or weight bench. As the starting position, a weighted barbell is held over the head, with arms fully extended. Keeping the elbows and upper arms stationary, the barbell is lowered as far as the range of motion will comfortably allow. The barbell should then be returned to the starting position in a slow and controlled manner. Any swinging of the torso or upper arms to assist the movement indicates that the barbell may be too heavy, in which case a lighter weight should be used.

A variation of the tricep extension, the French press is a weightlifting move that works the triceps muscles on the back of the upper arms.
A variation of the tricep extension, the French press is a weightlifting move that works the triceps muscles on the back of the upper arms.

Variations on this movement include substituting a dumbbell for a barbell, or performing the exercise in a standing or lying position. A lying tricep extension, also known as a skull crusher, begins with lying prone on a weight bench with the arms extended perpendicular to the floor. The hands should grasp the barbell in a narrow, overhand grip. The weight is lowered almost to the forehead, then returned to the starting position. This position will often allow more weight to be handled than a seated or standing extension, but also carries with it a slightly increased risk of injury.

The triceps brachii extensor muscle is the primary muscle that straightens the arm.
The triceps brachii extensor muscle is the primary muscle that straightens the arm.

The triceps kickback, or dumbbell kickback, is a variation of the tricep extension that works each arm singly. With one knee supporting the body on a weight bench, the lifter bends at the hips to bring the torso parallel to the floor. The arm opposite the supporting knee grasps a dumbbell and, with the upper arm in line with the body, moves from a 90° angle to a full extension, and back again. As this variation typically involves a lighter weight moved over an increased range of motion, it is often a favorite for adding shape and definition rather than extra mass.

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    • The triceps are a medium-sized muscle located on the back of the upper arm.
      By: Andres Rodriguez
      The triceps are a medium-sized muscle located on the back of the upper arm.
    • A variation of the tricep extension, the French press is a weightlifting move that works the triceps muscles on the back of the upper arms.
      By: queen21
      A variation of the tricep extension, the French press is a weightlifting move that works the triceps muscles on the back of the upper arms.
    • The triceps brachii extensor muscle is the primary muscle that straightens the arm.
      By: blueringmedia
      The triceps brachii extensor muscle is the primary muscle that straightens the arm.
    • Some exercises utilize ball-shaped weights for toning the arms.
      By: ISO K° - photography
      Some exercises utilize ball-shaped weights for toning the arms.