The two arm tricep extension is a popular exercise that targets the triceps, which are the muscles on the back of your upper arms. This exercise is great for building strength and size in your triceps, helping you achieve a more toned and defined look.
How to Perform the Two Arm Tricep Extension
To perform the two arm tricep extension, follow these steps:
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Bring the dumbbells up to shoulder height, with your elbows bent and the weights close to your ears.
- Slowly straighten your arms upwards, keeping your elbows close to your ears.
- Pause for a moment at the top of the movement, then slowly lower the weights back down to shoulder height.
- Repeat for the desired number of reps.
Make sure to keep your upper arms stationary during the exercise, only moving at the elbow joint. Also, be sure to use a weight that challenges you but allows you to maintain proper form throughout the exercise.
Variations of the Two Arm Tricep Extension
There are several variations of the two arm tricep extension that you can try to target your triceps in different ways:
- Overhead tricep extension: Instead of bringing the weights up to shoulder height, start with the dumbbells overhead and lower them down behind your head, then raise them back up to the starting position.
- Cable tricep extension: Attach a rope to a cable machine and stand facing away from the machine. Hold the rope with both hands and extend your arms downwards, then raise them back up to the starting position.
- Skull crushers: Lie on a bench with a barbell or dumbbells and lower the weights down towards your forehead, then raise them back up to the starting position.
By incorporating these variations into your workout routine, you can challenge your triceps in new ways and continue to see progress over time.
Tips for Getting the Most Out of Your Two Arm Tricep Extension
Here are some tips to help you get the most out of your two arm tricep extension:
- Use proper form: Keep your upper arms stationary and only move at the elbow joint to properly target your triceps.
- Start with a lighter weight: Gradually increase the weight as you get stronger to avoid injury and maintain proper form.
- Control the weight: Don't let the weight drop quickly, as this can put strain on your joints and reduce the effectiveness of the exercise.
- Breathe properly: Inhale as you lower the weights and exhale as you raise them back up.
- Incorporate other exercises: Combine the two arm tricep extension with other exercises that target your triceps for a more comprehensive workout.
Conclusion
The two arm tricep extension is a great exercise for building strength and size in your triceps. By following proper form and incorporating variations and tips into your workout routine, you can continue to see progress over time.