David PerlmutterPresident,, Perlmutter Health Center · Board-Certified Neurologist | Functional Medicine Pioneer | #1 New York Times Best-Selling Author | International Speaker | Host of The Empowering Neurologist Podcast

Triceps Extensions, from The Grain Brain Whole Life Plan

14 Nov 2016 · 1 min

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1:02

The speaker demonstrates a triceps extension exercise, explaining that the triceps are the muscles that straighten the arm. He recommends starting with a 5‑lb weight (adjust as needed) and wearing weight‑lifting gloves to improve grip and prevent calluses. The movement involves keeping the elbows forward, lowering the weight behind the head, then extending the arms overhead while maintaining a tight core. The routine calls for three sets of 20 repetitions, with 45‑60 seconds of rest between sets. Breathing is emphasized: exhale during the extension (push) and inhale on the descent.

Chapters

Well, here is a great exercise for your triceps. This is the muscle in the back of your arm that actually straightens your arm out. Again, a 5-pound weight is a good place to start. Might be too much, might not be enough. And you'll notice I'm wearing weightlifting gloves. It actually helps to improve your grip. So you might consider doing that. And reduces calluses as well. Very straightforward exercise. Grab the weight. And what I want to— want you to do is keep your elbows forward, drop the weight behind your head, and simply extend your arms holding the weight over your head like that. We're looking for 3 sets of 20. Again, the breathing here is exhaling on the push and inhaling as you come down. And you're going to feel this in your triceps, but try to tighten down your core as well. It's a really terrific exercise, very straightforward. And again, take about 45 seconds to a minute between sets.