tricepsextension

Triceps extension is a resistance exercise that isolates the triceps brachii, the muscles at the back of the upper arm responsible for extending the elbow. It can be performed with dumbbells, barbells, cables, or resistance bands, and appears in several common variations that differ mainly in grip, arm position, and equipment.

The triceps has three heads: long head, lateral head, and medial head. All contribute to elbow extension; the long head also crosses the shoulder joint and can be stressed by overhead work. Overhead extensions tend to emphasize the long head, while lying variations may emphasize the lateral and medial heads.

Common variations include overhead triceps extension (dumbbell, cable, or EZ-bar), lying triceps extension (skull crusher), and triceps pushdown on a cable machine (using a straight bar, rope, or V-bar). Each variation has slightly different range of motion and muscle emphasis.

Technique and form: set up a stable torso and neutral spine; keep elbows pointing forward and tucked to avoid flare; grip firmly; extend the elbow through a full range of motion while maintaining control; avoid using momentum or jerking; keep wrists neutral.

Training considerations: triceps extensions are suitable for hypertrophy and strength development and are often used as an accessory to pressing movements. Typical ranges are 6-12 reps for hypertrophy and 4-6 reps for strength, with 2-4 sets per exercise. Frequency is commonly 1-3 times per week, depending on overall program. Emphasize controlled tempo and progressive overload, and avoid hyperextension or excessive loading that compromises form.