MRI studies have shown that the decline dumbbell triceps extension is one of the most effective movements when it comes to recruiting the triceps. I find that it allows for a greater stretch of the triceps than almost any other exercise.
Lie on a decline bench and hook your feet under the padded rollers while holding a pair of dumbbells. Press the dumbbells upward in a bench press fashion. You're now ready to start the exercise. Use a semi-supinated grip so that the palms are facing each other. Holding the elbows stationary, lower the dumbbells down until the forearms make contact with the biceps. At this point, the end of the dumbbell will probably be making contact with your shoulders. Lift the dumbbells back up to the starting position by extending the elbows. The elbows, of course, should be the only joint moving during this exercise.
For the sake of variety, one can add a pronating motion at the end of the elbow extension (turning the palms away from you), which would add some more recruitment of the small anconeus muscle.
Post a Comment