Tricep Extension

Tricep Extension is a beginner isolation push using dumbbell. It loads Triceps.

Why this lift

The Tricep Extension is a beginner isolation push lift. It primarily loads Triceps. Shoulders help. You need dumbbell. Most programs place it after your main compounds, as accessory work. You may also hear it called Tricep Extensions.

The triceps finish every press. Isolation work here is for the lockout you keep missing, not for a pump that replaces bench. If you are new to the gym, learn it with a light load and keep it.

Muscles worked

• Primary: Triceps
• Secondary: Shoulders

Setup

• Set dumbbell so the elbows can stay fixed.

How to do it

1. Extend through Triceps to lockout, then return under control.

Coaching cues

• Only the forearms move.
• Finish the lockout without slamming.

Common mistakes

• Letting the elbows flare and travel. Pin them; reduce the load.

How to program it

Treat the Tricep Extension as accessory work: 2–4 sets after your main compounds, enough to feel the target muscle without stealing recovery from the big lifts.

If the Tricep Extension does not agree with you, Bar Pushdown trains Triceps with a different setup.

Related lifts

• Bar Pushdown Triceps
• Barbell JM Press Triceps
• Barbell Overhead Tricep Extension Triceps
• Barbell Skullcrusher Triceps
• Bench Dip Triceps
• Cable Cuffed Single Arm Tricep Extension Triceps

FAQ

What muscles does the Tricep Extension work?

The Tricep Extension works Triceps (primary), Shoulders (secondary).

What equipment do I need for the Tricep Extension?

You need dumbbell.

Is the Tricep Extension suitable for beginners?

Yes. The Tricep Extension is marked beginner in this catalog. Start lighter than you think and film one set from the side.