Chair Seated Overhead Triceps Extension
Strengthen your triceps with this seated exercise! Perfect for all fitness levels and can be done anywhere with a chair.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Starting Position:
- Sit comfortably on the edge of a sturdy chair. Make sure your back is straight and your feet are flat on the floor, about shoulder-width apart.
- Hold your head up, keeping your chin parallel to the ground.
2. Hand Positioning:
- Raise both arms above your head with your elbows bent. Your hands should be positioned behind your head, grasping either elbow or interlocking your fingers.
3. Movement:
- Slowly extend your arms upward until they are fully straight while keeping your elbows close to your ears. You should feel a stretch in your triceps and shoulders.
- Hold this position for a moment while tightening your core.
4. Returning:
- Gently lower your arms back down to the starting position (where your hands are behind your head), making sure to control the movement and avoid letting your elbows flare out.
5. Repetitions:
- Repeat this movement for 10-15 repetitions, focusing on smooth, controlled motions.
6. Breathing:
- Inhale as you lower your arms and exhale as you lift them back up.
7. Tips for Beginners:
- Start slowly and prioritize form over speed. If you feel discomfort in your shoulders or elbows, reduce the range of motion.
- You can also perform this exercise without weights to start and add light weights as you become more comfortable.