Surface Triceps Extensions

Targets the triceps.

You can execute surface triceps extensions with your palms up or your palms down. With your palms up: Your hands are at a shoulder width distance or wider, but not too wide to avoid placing pressure on your shoulders. This targets your inner triceps because your elbows are near your body. Your thumbs are out. Squeeze your other fingers around the barbell. With your palms down: Your hands are at a narrower than shoulder width distance apart. This targets the lateral head of your triceps. Your elbows are close to your body. Don’t rotate your upper arms in. Rotate your upper arms out so your elbows are in. Don’t raise your shoulders. Execute on a flat surface such as the bumper of a vehicle, a desk, a table, a counter, a bench, the end of a bathtub, etc. or on a barbell at a squat rack or Smith machine. Your arms are straight and are at a shoulder width distance apart. Your feet are at a distance from the flat surface or barbell. When you’re closer to the flat surface or barbell, your feet are making contact with the ground, your elbows move back when you bend your arms, your forehead or face moves toward the flat surface or barbell, and the exercise is easier. When you’re farther from the flat surface or barbell, your feet make less contact with the ground, your elbows move forward when you bend your arms, the back of your head moves behind the flat surface or barbell, and the exercise is more difficult. Bend your arms up to the point when the flat surface or barbell is in front of your forehead, face, or the back of your head. Pause. Push with your triceps to return to the starting position.

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