Double Triceps extend exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Double Triceps extend )

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Name of exercise  Resist elbow ext bil w/elastic
Other names of exercise Double Triceps extend
Description of exercise The double triceps extend is an effective exercise for targeting the triceps muscles, which are located on the back of the upper arms. To perform this exercise, you will need a pair of dumbbells and a bench. Start by sitting on the edge of the bench with your feet planted firmly on the ground. Hold a dumbbell in each hand and extend your arms straight up above your head. Slowly lower the weights behind your head, bending at the elbows, until your arms form a 90-degree angle. Then, straighten your arms to return to the starting position. This exercise helps to strengthen and tone the triceps, improving overall arm strength and definition.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Attach elastic securely overhead.
  • Hold elastic in hands, palms down, as shown.
  • Straighten elbows, keeping elbows close to sides.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Elbow & Wrist
    Type of Muscles Triceps
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Extension, Hyperextension

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased triceps strength
  • Improved arm definition
  • Enhanced pushing power
  • Reduced risk of elbow injuries
  • Better posture
  • Increased upper body stability
  • Improved shoulder mobility
  • Increased muscle endurance
  • Improved overall arm aesthetics
  • Increased muscle activation

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Double triceps extend exercise should be avoided if you have any pre-existing shoulder or elbow injuries. This exercise puts a significant amount of strain on these joints and could worsen any existing conditions. Additionally, if you experience any pain or discomfort while performing this exercise, it is important to stop immediately and consult with a medical professional.It is also not recommended to do this exercise if you are a beginner or have not properly warmed up your muscles. This exercise requires a good amount of strength and stability, and if your muscles are not properly warmed up, you could risk injury.Pregnant women should also avoid this exercise as it could put strain on the abdominal muscles and potentially harm the baby.Overall, it is important to listen to your body and avoid this exercise if you have any concerns or limitations. It is always better to err on the side of caution and choose a different exercise that is more suitable for your fitness level and any potential injuries.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Use proper form and technique
  • Keep your elbows close to your body
  • Avoid locking your elbows at the top of the movement
  • Use an appropriate weight for your fitness level
  • Breathe regularly and do not hold your breath
  • Keep your core engaged throughout the exercise
  • Avoid jerking or swinging your arms
  • Use a spotter if needed
  • Consult a fitness professional if you have any injuries or concerns

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Rotator cuff injuries
  • Carpal tunnel syndrome
  • Tendinitis
  • Tennis elbow
  • Golfer’s elbow
  • Bursitis
  • Frozen shoulder
  • Shoulder impingement syndrome

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    Frequently asked questions

     

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