Mark Hayward Personal Training Exeter, Devon | Weight Loss| Personal Trainer| Exmouth, Topsham, Crediton, Dawlish, Teignmouth, Yeoford, Chagford, Dartmoor, Clyst St Mary, Ottery St Mary, Starcross, Newton St Cyres, Honiton

Area Worked

• Back of upper arm

Muscles Worked

• Triceps

How To Perform of Safely

An excellent way to tone or build the back of your upper arms.

• Lie face up on a bench. Have a spotter pass the bar to you if you need to.
• Hold the barbell straight up with your wrists locked and hands in an overhand, pronated grip (closed).
• Your arms should be at 90 degrees to you and the bench, slightly unlocked.
• Your wrists should be aligned with your elbows.

• Inhale and lower the bar towards you forehead ( elbow flexion) until your elbows reach a 90 degree angle.
• Exhale and extend your elbows to the top position.

Start Finish

• Do not lock elbows
• Do not over extend or bounce the bar
• Look straight up
• Keep elbows shoulder width apart
• Keep wrists shoulder width apart
• Control the movement
• Use a full range of motion

Alternatives

• Overhead triceps extension
• Close grip bench press

Increase weight, sets and reps