It's perfect for building strength, adding muscle mass, or just improving the look of your arms.

Sitting down helps you focus on your triceps without your shoulders getting in the way.

This exercise is easy to learn and safe for most people.

To do it, sit on a bench with your feet flat on the floor and hold the EZ bar with an overhand grip.

Keep your elbows tucked in close to your sides and lower the bar towards your forehead, bending your elbows.

Straighten your arms to lift the bar back up. That's one repetition.

Remember to control the weight throughout the movement to avoid injury.

Start with a weight you can comfortably handle and gradually increase it as you get stronger.

Don't swing the weight; use your triceps to lift and lower the bar.

Make sure you breathe correctly: inhale as you lower the bar and exhale as you lift it.

This exercise is a valuable addition to any upper body workout.

Always listen to your body and stop if you feel any pain.

Gentle on your shoulders: Sitting down while you do this exercise means your shoulders don't have to work as hard. This is good if you have shoulder problems.

Lots of ways to do it: You can do this exercise sitting down, standing up, or even lying down. This lets you change things up and keep your workouts interesting.

Makes your arms look more toned: Doing this exercise often helps your arm muscles look firmer and more defined.

Improves other exercises: Strong triceps are important for many upper body exercises. Stronger triceps will help you do other exercises better.

Start position: Lift the bar straight up above your head. Your arms should be fully extended, and your elbows should be close to your ears. Keep your elbows tucked in throughout the exercise.

Lower the bar: Slowly bend your elbows, bringing the bar down behind your head. Only your forearms should move; your upper arms should stay still and close to your head.

Push it back up: Straighten your arms again, pushing the bar back to the starting position. Squeeze your triceps muscles at the top of the movement. Feel the burn!

Keep going: Do the number of reps your workout plan says. Remember to keep your movements slow and controlled.

Important tip: Keep your stomach muscles tight throughout the exercise. This helps keep your back straight and prevents injuries. Focus on good form over lifting heavy weight.

Dumbbell Decline Triceps Extensions: This exercise uses dumbbells and a decline bench (a bench that slopes downwards). The angle makes your triceps work harder because you get a bigger stretch and contraction. This helps build stronger, more defined triceps.

Cable Alternate Triceps Extensions: This uses a cable machine. The cable keeps your muscles working the whole time, which is good for building muscle. Doing one arm at a time helps build even strength in both arms and makes your joints more stable.

Cable Lying Triceps Extensions: Similar to the alternate version, but you lie down while doing this exercise with a cable machine. Lying down gives you more support and helps you focus on your triceps. The cable keeps your muscles working throughout the movement.

Each of these exercises works your triceps in a slightly different way. Try them all to find what you like best and what helps you reach your fitness goals!

Incline EZ Bar Extension: Try doing the exercise on an incline bench. This makes it easier on your shoulders and lets you stretch your triceps more, working them harder.

Overhead Barbell Extension: Sit up straight and lift the barbell over your head. This works your triceps and shoulders together, building more overall upper body strength.

Decline Dumbbell Extension: Use a decline bench. The different angle makes your triceps work in a new way, helping them grow bigger and stronger.

Mixing things up is key! Trying different exercises prevents you from getting stuck and helps you build better triceps.

Maintain a straight back: Avoid arching your back, as this puts pressure on your spine. Sit up tall, pressing your lower back firmly against the bench. Engage your core muscles (your stomach muscles) to help support your back.

Choose a weight you can control: Don't lift too much weight. It's better to use a lighter weight and do the exercise correctly than to use a heavy weight and hurt yourself or do it wrong. Focus on good form and feeling the triceps working. If you can't maintain good form, reduce the weight.

This exercise helps build bigger and more defined triceps, giving your arms a more sculpted look.

Proper form is key to getting the most out of this exercise and avoiding injuries. Focus on keeping your elbows tucked in close to your sides and moving only your forearms.

Control the weight throughout the movement. Don't just let the weight drop; slowly lower the bar back to the starting position to really work your triceps.

Avoid arching your back. Keep your back straight and your core engaged to protect your spine.

Start with a weight that challenges you but allows you to maintain good form. It's better to use less weight and do it correctly than to use too much weight and risk injury.

Gradually increase the weight as you get stronger. This will help you continue to challenge your muscles and see progress.

Include this exercise in your regular workout routine for better arm development and overall upper body strength.

Remember to listen to your body. If you feel pain, stop and rest.