Exercise

Overhead Dumbbell Triceps Extension

Working the triceps with your arms overhead stretches the long head of the muscle - the biggest chunk of your arm. One dumbbell, both hands, three quick sets, and your arms have been paid.

BeginnerDumbbells~3 min

Demonstration

Sets

3

Reps

10-15

Rest

60s

Slow 2-second lower into the stretch.

How to do it

  1. 1

    Stand or sit tall holding one dumbbell with both hands cupped under the top plate.

  2. 2

    Press the dumbbell overhead until your arms are straight, biceps near your ears.

  3. 3

    Keeping your elbows pointed forward and close to your head, lower the dumbbell behind your head.

  4. 4

    Stop when you feel a solid stretch in the back of your arms.

  5. 5

    Extend your elbows to press the dumbbell back to the top without moving your upper arms.

Common mistakes

  • Flaring the elbows out wide as you lower the weight
  • Arching the lower back instead of bracing the core
  • Using momentum to bounce the weight out of the stretch

Dad tips

  • Squeeze your glutes to keep your ribs from flaring.

Same muscles, new angle

Diamond Push-Up

Bring your hands together and the humble push-up becomes a triceps crusher. It builds the lockout strength behind every push, press, and get-up-off-the-floor-with-a-toddler moment - no equipment needed.

IntermediateNo equipment~4 min

Bench Dip

All you need is a sturdy chair, bench, or the edge of the couch. Bench dips load the triceps hard with just bodyweight, making them a perfect living-room finisher after the kids are down.

BeginnerNo equipment~3 min