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1 exercise
Decline Lying Triceps Extension
This Your Workout Title 0 min-minute gym workout plan effectively targets your arms. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 1 exercises and see which muscle groups they target. Enjoy!

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1 exercise
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Decline Lying Triceps Extension
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Primary muscle group(s):
Triceps
Secondary:
Abs, Shoulders
  1. Set up a decline bench to between 15 and 30 degrees. (The angle is not important, your comfort and form is.)
  2. Place the EZ bar on the rack at the foot of the bench.
  3. Sit on the bench and position your feet under the foot pads.
  4. Lean forward and grip the EZ bar with an overhand grip, shoulder width apart.
  5. Lift the bar from the rack. (Because of your position when doing this, I recommend getting a spotter to assist you)
  6. Lat flat on the bench holding the bar above your chest with your arms extended and elbows locked.
  7. Lower the EZ bar towards you by bending your arms toward you in a smooth arc. Your upper arms should not move.
  8. Continue lowering the bar until it is just above or gently touching your forehead. You should feel a stretch in your triceps.
  9. Hold and squeeze you triceps for a count of one.
  10. Return to the staring position by extending your arms in a smooth arc. (Again, your upper arms should not move)
  11. Repeat.

This exercise can be performed using a single dumbbell or a barbell.

Primary muscle group(s):
Triceps
Secondary:
Abs
  1. Holding a preacher curl barbell with an overhand grip, carefully sit on a bench. Slowly lie back and bring the barbell above your head. Make sure that your feet are flat on the floor and your core is braced.
  2. Keep the upper arms in place as you bend at the elbow and allow the forearms to slowly dip back towards your head.
  3. Once the barbell reaches the bottom, pause and slowly push the barbell back to the starting position.
Primary muscle group(s):
Triceps
Secondary:
Abs, Shoulders
  1. Lie flat on your back on a bench and position your feet flat on the floor on either side of the bench.
  2. With a dumbbell in each hand, extend your arms over head until fully extended. Your palms should face one another and your hands should be close together.
  3. Bend the elbows and lower the weights to either side of your head.
  4. Extend your arms to return to the starting position.
Primary muscle group(s):
Triceps
Secondary:
Abs
  1. Sit on a bench with back support.
  2. Grip a dumbbell at one end using both hands. Your palms should be facing inward.
  3. Hold the dumbbell overhead with your arms fully extended.  This is the the start position.
  4. Keep your upper arms close to your head (biceps roughly level with your temples) and near to 90degrees to the floor.
  5. Moving only your forearms, lower the dumbbell in a smooth arc behind your head until your forearms and biceps touch. Hold for a count of one.
  6. Return to the start position by using the triceps to extend your arm and raise the dumbbell. Exhale as you do this.
  7. Repeat.

This exercise can be performed standing. However, it places an extra strain on your back so is not recommended for people with lower back problems. You can also perform this exercise using an EZ bar or straight bar with a close grip behind your head, palms facing forward.

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