The decline triceps extension works all three heads of the triceps. The start of the movement stresses the long head, and the full extension stresses the medial head.
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In this exercise analysis (Quicktime, 5.6 MB; Vox, no download), Nancy Arnold and I (Bud) demonstrate the decline dumbbell triceps extension. This exercise is closely related to the skull crusher and works the all three heads of the triceps. The decline position helps maintain more constant stress on the triceps, particularly in the up position.
To perform the exercise, you need a decline bench and dumbbells. I find I am able to do this exercise at 85% of the weight I can do skull crushers with a bar. Another point of reference is that Nancy (a fairly strong woman) was using 15 lb. dumbbells, and I was using 30 lb. dumbbells for this exercise, and we were both theoretically near our 10 rep max. We use a 20% decline on the bench. The steeper the decline, the harder.
To start the exercise, mount the bench and lean back. You can either take the dumbbells down with you or have someone hand them to you. If you take the dumbbells down with you (my preference), keep them tucked in close to the center of your chest/upper abodomen. Position yourself for the start of the exercise by moving the dumbbells so that they extend just below your forehead with your arms back and elbows bent as Nancy and I illustrate in Photos 1 & 3.
Next, holding your forearm still, fully extend your arms till they are straight as Nancy and I illustrate in Photos 2 & 4. In my experience, the initial part of the movement hits the long head of the triceps (the part of your triceps nearest your trunk as you do the exercise) and the completion of the movement hits the medial head (the head furthest from your trunk). Then return to the start position. In the video, Nancy and I perform 10 reps.
The cheat in this exercise is to move your upper arm shifting the load from your triceps.
Additional Links
- Bodybuilding.com features this exercise on their triceps page. Their model shows quite a bit of elbow movement.
- Shapefit shows the triceps extension from a different angle.
- The decline triceps extension can also be performed using an EZ Bar.
Comments (1)
I like the grid. It really shows just how much elbow movement there can be-even if it fel like you are keeping your arms steady.
Posted by nancy | June 28, 2006 8:28 AM
Posted on June 28, 2006 08:28