Triceps Extensions

Why do this?

Isolates and strengthens the triceps. As you well know, there is a lot of upper arm work in riding.

What it does for me:

This is great for strengthening the triceps and getting an awareness of how to line up your arms. Knowing more about having my arms being in continguous, single planes with my sides, I am less likely to ride with chicken wings.

Need one 3 - 5-lb. free weight.

This exercise can be done lying on a bench on your back with knees bent and feet on the bench or standing. The bench position is an easier starting position.

Breathe - inhale through your breastbone and exhale through bottom of your shoulders.

Encourage a neutral, not arched, spine.

Lock your pelvis by pulling your belly button towards your spine.

Go for quality of movement, not quantity.

Lying back on a bench with bent knees and feet supported on the bench,
Hold one 3 - 5-lb. free weight in your right hand and point your right arm straight up towards the ceiling.
Support your right arm by putting your left hand just below where your right elbow bends.
Bend your right elbow so your right hand holding the free weight lowers down next to your head.
Straighten the right elbow while keeping your arm in the same plane.
Keep your shoulder blades down throughout the entire movement.
Make sure your elbow faces and remains pointing ahead or forward throughout the complete motion of lowering and straightening of your arm.
Begin with 10 – 20 repetitions.
Switch the free weight to the left hand and repeat the movement with the left arm.
Work up to 3 sets of 20 repetitions with a 30 – 60 second rest in between sets with each arm.


Progressive Variation

Standing, or sitting with the free weight in your right hand,
Lift your right arm over your head straight up from your shoulder with your elbow pointed ahead or forward, not to the side.
Support your right arm with your left arm by putting your left hand just above where your elbow bends.
Bend your right elbow so your right hand holding the free weight lowers down and back below your head.
Straighten the right elbow while keeping your arm in the same plane.
Remember to keep your shoulder blades down throughout the entire movement.
Make sure your elbow is facing directly ahead during both the lowering and straightening of your elbow.
Begin with 10 – 20 repetitions.
Switch the free weight to the left hand and do the opposite arm.
Work up to 3 sets of 20 repetitions with a 30 – 60 second rest in between sets with each arm.