An isolation exercise targeting the triceps brachii. Performed on a decline bench, this exercise emphasizes the long head of the triceps by increasing the range of motion and providing a unique angle of resistance. It is effective for building tricep mass and strength.
Set a decline bench at a moderate angle and secure your feet under the foot pads.
Lie back on the bench with your head lower than your feet, ensuring your back is supported.
Grip a barbell with a shoulder-width, overhand grip (palms facing away from you).
Extend your arms fully above your chest, keeping a slight bend in your elbows to maintain tension.
Inhale and slowly lower the barbell towards your forehead by bending your elbows, keeping your upper arms stationary.
Pause briefly when the barbell is just above your forehead or slightly behind it.
Exhale and press the barbell back to the starting position by extending your elbows, focusing on contracting your triceps.
Repeat for the desired number of repetitions while maintaining control throughout the movement.
Keep your elbows close to your head throughout the movement to maximize tricep engagement.
Avoid flaring your elbows out to prevent shoulder strain and maintain focus on the triceps.
Control the descent of the barbell to avoid hitting your forehead and ensure muscle tension is maintained.
Use a spotter if lifting heavy to ensure safety and proper form.
Warm up thoroughly before performing this exercise to prevent elbow joint strain.
Focus on slow, controlled movements rather than using momentum to lift the weight.
Loading…