What To Know
- The single tricep extension is an isolation exercise that targets the triceps brachii, the muscle group at the back of your upper arm.
- It is a great exercise to add to a chest or tricep workout.
- The single tricep extension is a highly effective exercise for building muscle and definition in the triceps.
The single tricep extension is an isolation exercise that targets the triceps brachii, the muscle group at the back of your upper arm. It’s a highly effective exercise for building muscle and definition in the triceps, and it can also help improve your overall upper body strength.
To perform a single tricep extension:
1. Grab a dumbbell or kettlebell and hold it in one hand. Keep your elbow bent at a 90-degree angle, and your forearm parallel to the floor.
2. Position your other hand on your hip for support.
3. Extend your elbow, raising the weight overhead. Keep your upper arm stationary and focus on isolating the triceps.
4. Lower the weight back down to the starting position. Control the movement and avoid swinging the weight.
5. Repeat for 10-12 repetitions.
Tips:
- Keep your elbow tucked in close to your body throughout the movement.
- Don’t arch your back or use momentum to lift the weight.
- If you’re new to the exercise, start with a light weight and gradually increase it as you get stronger.
Benefits of the Single Tricep Extension
- Builds muscle and definition in the triceps.
- Improves upper body strength.
- Can help reduce the risk of elbow pain.
- Is a good exercise for beginners and advanced lifters alike.
Variations of the Single Tricep Extension
- Cable single tricep extension: This variation is performed using a cable machine. It allows you to control the resistance throughout the movement.
- Dumbbell skullcrusher: This variation is performed with a dumbbell held behind your head. It targets the long head of the triceps.
- Overhead tricep extension: This variation is performed with a barbell or dumbbell held overhead. It targets all three heads of the triceps.
Common Mistakes to Avoid
- Flaring your elbows out. This can put stress on your elbow joints and reduce the effectiveness of the exercise.
- Using too much weight. This can lead to injury and make it difficult to control the movement.
- Not fully extending your elbow. This reduces the range of motion and limits the effectiveness of the exercise.
Safety Considerations
- If you have any elbow pain, consult with a doctor before performing this exercise.
- Use a weight that is challenging but allows you to maintain good form.
- Stop the exercise if you feel any pain.
The Single Tricep Extension in a Workout Plan
The single tricep extension can be incorporated into a variety of workout plans. It is a great exercise to add to a chest or tricep workout.
For beginners, start with 2-3 sets of 10-12 repetitions. As you get stronger, you can increase the weight, sets, or repetitions.
The Verdict: A Triceps-Building Powerhouse
The single tricep extension is a highly effective exercise for building muscle and definition in the triceps. It is a versatile exercise that can be incorporated into a variety of workout plans. By following the tips and avoiding the common mistakes, you can reap the benefits of this exercise safely and effectively.
Frequently Asked Questions
Q: How often should I do single tricep extensions?
A: 2-3 times per week.
Q: What weight should I use?
A: Start with a weight that is challenging but allows you to maintain good form.
Q: What are some other exercises I can do to target my triceps?
A: Cable single tricep extension, dumbbell skullcrusher, overhead tricep extension.
