Lying Tricep Extension

In my opinion the lying tricep extension is the best growth stimulating exercise for your triceps hands down.   Not only does this killer exercise hit all parts of the triceps muscle, with a few slight variations in the movement, you're able to completely hammer the back side of your arms with very heavy weight.

If you're looking to increase the overall size and muscularity of your arms, then you need to be focusing your training efforts on the larger triceps, rather than spending all of your time blasting your biceps. In fact, if your goal is to simply get bigger arms, then you absolutely need to be performing the lying tricep extension on a regular basis.

If you're unsure how to perform the lying tricep extension for maximum muscle growth check out this video that covers two different variations of the lying tricep extension...

Ideal Lying Tricep Extension Form

Muscles Used During The Lying Tricep Extension Target Body Part: Arms Primary Muscles: Medial, Lateral and Long Head of the Triceps Secondary Muscles: Rotator Cuff, Anterior and Medial Deltoids, Posterior Deltoids, Extensors, Serratus Anterior

Starting Position: Lie on a flat bench and grab a barbell or Z-bar with an overhand grip (palms facing away form you).

Downward Phase: Inhale and slowly lower the bar to the top of your forehead by bending your elbows.

Upward Phase: Exhale and move the weight back up to the starting position by straightening your elbows.

Special Instructions: An alternate version of this exercise is to lower the bar to a point just behind your head instead of the top of your forehead.  This allows you to train with heavier weights.

	If you lower the weight to the top of your forehead, then you will focus the work on the medial and lateral heads of the triceps brachii.
	If you lower the weight to a point just behind your head, then you will target the long head of the triceps brachii.

Lying Tricep Extension Variation #2 -
Lowering The Weight Behind Your Head

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