Wall Press 90 90 Extension Exercise - How To Video & Tips
Try this exercise
Triceps
Dumbbells
Intermediate
Push
Shoulders
The lying pronated dumbbell tricep extension builds serious tricep strength and size. It isolates your triceps better than most exercises while keeping constant tension.
1. Lie flat on a bench holding dumbbells with an overhand grip, arms extended straight up over your chest. 2. Keep your upper arms locked in place and slowly lower the dumbbells toward your forehead by bending only at the elbows. 3. Stop when the dumbbells are just above your forehead, feeling a deep stretch in your triceps during this lying pronated dumbbell tricep extension. 4. Press the weights back up by extending your elbows, squeezing your triceps at the top. 5. Complete your reps with controlled movement, keeping your core tight throughout the lying pronated dumbbell tricep extension.
• Keep your upper arms perfectly still - only your forearms should move during the lying pronated dumbbell tricep extension. • Use a controlled tempo, taking 2-3 seconds to lower the weights down. • Keep your wrists straight and grip the dumbbells firmly throughout the movement. • Don't let your elbows flare out wide - keep them pointing toward the ceiling for proper lying pronated dumbbell tricep extension form.
• Moving your upper arms during the lying pronated dumbbell tricep extension, which takes work away from your triceps. • Using too much weight and letting the dumbbells drop too fast, losing control of the movement. • Flaring your elbows out wide instead of keeping them tight, which reduces the effectiveness of the lying pronated dumbbell tricep extension.
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