Back Of The Head Lying Tricep Extension

Hey, fitness enthusiast! Ready to level up your tricep game? Back Of The Head Lying Tricep Extension is your secret weapon! Not only will it work those often-neglected muscles, but you’ll also feel stronger and look absolutely ripped. Think of this as an investment in yourself. By the end of this guide, you’ll be confidently performing this exercise and amping up your tricep strength. We’ll break it down step by step, and you? You’ll be breaking those personal records! So let’s dive right in.

What is the Back Of The Head Lying Tricep Extension?

You might’ve heard of the “Lying Tricep Press” or even the “Behind The Head Extension.” They all orbit around the same principle. Essentially, the Back Of The Head Lying Tricep Extension is a weight training exercise that zeros in on your triceps. Not only does it tone your arms, but it also gives them a more defined look.

Here’s How to Nail It!

  1. Find a Comfortable Spot
    Lie down on a bench, your feet flat on the ground for stability.
  2. Choose Your Weapon – The Weights!
    Hold a dumbbell in both hands. If you’re new, start light. We’re here to grow, not to show, remember?
  3. Positioning is Key
    Extend your arms fully above your chest, palms facing each other.
  4. Slowly Lower the Weight
    Bend your elbows and slowly lower the dumbbells in an arc motion towards the back of your head. Ensure the weights go just past your head.
  5. Engage Those Triceps
    Press the dumbbell back to the starting position, focusing on using your triceps.
  6. Breathing Matters
    Inhale as you lower the dumbbell and exhale as you press it back up.

Remember, the movement should be smooth. It’s about control, not speed!

Parts of the Body Targeted

No surprise here, the main target is your triceps! But in addition, stabiliser muscles in your shoulders and wrists are also engaged, giving you more bang for your buck!

Pro Tips for Maximum Gains

  1. Elbow Watch
    Keep your elbows close to your head. It’s not a chicken dance!
  2. Focus, Focus, Focus
    Your triceps should do the work, not your back or shoulders.
  3. Safety First
    If you feel any pain (not to be confused with the burn, which is good!), stop immediately.
  4. Consistency is Gold
    Like all exercises, consistency is key. Make it a regular part of your routine.
  5. Progress Over Perfection
    It’s okay to start with lighter weights. What matters is progressive overload – gradually increasing the weight over time.
  6. Form Over Everything
    Maintain a good form. It’s more important than the weights you’re lifting.


  1. Is the Back Of The Head Lying Tricep Extension suitable for beginners?
    Absolutely! Just ensure you start with a weight you’re comfortable with and maintain proper form.

  2. Can I do this exercise without a bench?
    You can! Use a mat on the ground, but a bench offers better range of motion.

  3. How often should I do this exercise?
    It depends on your routine, but 2-3 times a week is a good start.

  4. Is this similar to the Lying Tricep Press?
    Yes! It’s essentially another name for it, with minor variations in form.

  5. What if I don’t have dumbbells?
    You can use a barbell or even resistance bands. The principle remains the same.

  6. Why is my form not perfect?
    Don’t sweat it! As with all exercises, it takes time to perfect. Focus on gradual improvement.

  7. Is it normal to feel a stretch in my triceps?
    Totally! That’s the muscle being worked. If it’s pain, though, check your form.

  8. Can I combine this with other exercises?
    Definitely! It complements other arm and chest exercises brilliantly.

  9. Are there variations of this exercise?
    Yes, the “Behind The Head Extension” is a popular variant.

  10. How do I know I’m progressing?
    Track your weights and reps. Over time, you should be lifting heavier and feeling stronger!

There you have it! A one-stop guide to mastering the Back Of The Head Lying Tricep Extension. Remember, every rep takes you one step closer to your goal. So, keep pushing, keep sweating, and most importantly, keep believing! AH7 has your back (and triceps) in this journey. Let’s get those gains!

Leave a Reply

Your email address will not be published. Required fields are marked *