The triceps is a three-headed muscle that originates from insertion points at your shoulder and inserts via a band-like tendon over the elbow to one of the forearm bones.  When properly developed, the triceps muscles contribute to elbow joint stabilization and, to a lesser extent, shoulder stabilization (long head of triceps).  Development of this muscle group contributes to activities that require any type of pushing or throwing motion.  This exercise is one of the most fundamental of all triceps movements; lying triceps extensions isolate stress on the triceps muscles, particularly on the medial and outer heads.  This exercise can also be performed on a flat bench.

• Lie on a stability ball with your head supported on the ball and your hips pointed up to the ceiling with feet flat on the floor.  Balance your body as you do the movement.
• Grasp free weights or a weighted barbell (take a narrow over grip in the middle of the handle of a barbell).
• Extend your arms directly upward from your shoulders.  Be sure your arms are straight at the beginning of the movement.
• Keeping your upper arms motionless throughout your set, slowly bend your arms and allow the free weights to travel to the rear and downward in a semicircular arc extending to the sides of your ears.  If using a barbell, you would extend the weight back until it lightly touches your forehead (i.e., scull crunchers).  Try not to bow elbows out away from your head.  Concentrate on keeping your upper arms close to your ears.
• Exhale as bar passes through sticking point (as you push up).
• Use triceps strength to reverse direction and move the free weights or barbell back along the same arc to the starting position.
• Do 3 sets of 10-15 repetitions.  Add weight when exercise is to easy when performing all repetitions.

Training Tips:  Think “lower” not “drop”.  Control the bar or free weights downward momentum, and pause at shoulder level before pushing upward.
Concentrate on keeping your elbows pointing straight up.  Do not move the upper arms out of position.

You can vary the grip width from one as narrow as hands touching in the middle of the bar, or out to one as wide as about shoulder width.

No responsibility or liability is accepted by Shawn Ferrando Studio Fitness for any loss or damage suffered by any person as a result of adopting the exercises and information in this material.