Overhead Tricep Extension (video above) is an effective exercise to tone up tricep muscle and the only equipment that you need to perform this exercise is just one single dumbbell. 

To understand in detail how to perform this exercise correctly, check out instructional video below –

You start this exercise by positioning a dumbbell over your head with both your arms fully extended.

Grip the dumbbell with both your hands in a heart shape position or you can keep your hands a part, whichever grip you take make sure that you hold it firmly.

Now breathe in and lower the weight slowly till it reaches your neck level .

From here breathe out,extend your elbows and bring the weight back to the starting position.

Important points that you need to keep in mind while performing this exercise – 

One – Make sure that you keep looking straight throughout the movement. If you are looking down then in all probabilities you are using your neck muscles to pull the weight up which can put undue stress on your neck and increase chances of injury.

Two –When the weight goes down  make sure that you breathe in and when the weight comes up  make sure that you breathe out. 

 Three – Keep your abs contracted all throughout the movement.

Now a lot of people might say that you are suppose to keep elbow in while performing this movement but I personally I like to keep my elbows naturally flared out. I have tried to to keep my elbows in before but then it causes a lot of neck pain and also restricts my ability to lift heavy weights.

Overall its a brilliant exercise to shape up and define triceps muscle. 

Raghav Pande is India based Fitness Consultant

He is a Certified Fitness Trainer,Sports Nutritionist and the Winner of “You Tube Next Trainer”

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