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Decline Triceps Extension

Exercise Profile

Body PartTriceps, Upper Arms
Primary MusclesTriceps Brachii
Secondary Muscles
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Introduction to the Decline Triceps Extension

The Decline Triceps Extension is a strength-training exercise that targets the triceps muscles, helping to enhance upper body strength and improve muscle definition. It is suitable for individuals at all fitness levels, from beginners to advanced athletes. People may want to incorporate this exercise into their routine to build stronger arms, improve sports performance, or simply to tone their triceps for a more sculpted appearance.

Performing the: A Step-by-Step Tutorial Decline Triceps Extension

  • Hold a barbell or EZ bar using an overhand grip (palms facing down) with your hands about shoulder-width apart.
  • Extend your arms fully, holding the bar directly above your chest with your elbows locked.
  • Slowly lower the bar by bending at the elbows while keeping your upper arms stationary, until the bar is just above your forehead.
  • Push the bar back to the starting position by extending your elbows while keeping the upper arms stationary, and repeat the movement for the desired amount of repetitions.

Tips for Performing Decline Triceps Extension

  • Right Grip: Hold a dumbbell in each hand with palms facing each other. Extend your arms fully, and keep a slight bend in your elbows to keep the tension on your triceps and off your elbow joints. Avoid gripping the dumbbells too tightly as this can lead to wrist strain.
  • Controlled Movement: Slowly lower the weights in a semi-circular motion towards the sides of your head. Keep your upper arms stationary and only move your forearms. A common mistake is moving the whole arm which can lead to shoulder injury.
  • Correct Form: At the lowest point, your forearms should be parallel to the floor, the weights should be level with your head. Push the dumbbells back up following the

Decline Triceps Extension FAQs

Can beginners do the Decline Triceps Extension?

Yes, beginners can perform the Decline Triceps Extension exercise, but it's important to start with a lighter weight to ensure proper form and prevent injury. It's also helpful to have a trainer or experienced individual guide the beginner through the exercise initially to ensure they are doing it correctly. As with any new exercise, the person should listen to their body and stop if they feel any discomfort.

What are common variations of the Decline Triceps Extension?

  • Lying Triceps Extension: Also known as "skull crushers," this exercise has you lying on a flat bench with a barbell, lowering it to your forehead, and then extending your arms to lift it back up.
  • Close Grip Bench Press: This variation uses a narrower grip on the barbell during a standard bench press, targeting the triceps more than the chest muscles.
  • Cable Triceps Extension: This variation uses a cable machine, allowing for a smooth, continuous tension on the triceps throughout the entire movement.
  • Dumbbell Kickback: This exercise involves bending over with a dumbbell in one hand, then extending your arm straight back to work the triceps.

What are good complementing exercises for the Decline Triceps Extension?

  • Skull Crushers also complement Decline Triceps Extensions well, as they focus on the long head of the triceps, helping to build mass and strength in the upper arms, while still putting less strain on the wrists.
  • Push-ups, especially diamond push-ups, can be a beneficial addition to a routine that includes Decline Triceps Extensions, as they not only work the triceps, but also improve core strength and stability, enhancing overall performance.

Related keywords for Decline Triceps Extension

  • Dumbbell Decline Triceps Extension
  • Upper Arm Workouts
  • Triceps Strengthening Exercises
  • Decline Dumbbell Arm Exercise
  • Triceps Extension with Weights
  • Dumbbell Exercises for Upper Arms
  • Decline Triceps Workout
  • Weightlifting for Triceps
  • Decline Position Arm Exercises
  • Strengthening Upper Arms with Dumbbells