The dumbbell tricep press behind the head is performed by holding a dumbbell with both hands behind your head and extending your arms straight up while keeping your upper arms stationary. Here's a breakdown of how to do it correctly:
Step-by-Step Instructions:
- Starting Position: Stand upright or sit on a bench with your feet firmly planted on the ground. Grasp a dumbbell with both hands, forming a diamond shape with your fingers around the dumbbell's handle.
- Positioning: Raise the dumbbell overhead and then carefully lower it behind your head. Your elbows should be pointing upwards and your upper arms should be close to your head. It's crucial to maintain good posture and a stable core throughout the exercise. Your elbows should be in, not flared out.
- Lowering Phase (Eccentric): Slowly lower the dumbbell behind your head by bending your elbows. Go as low as comfortably possible, ideally until your forearms are parallel to the ground or slightly lower. Maintain control and avoid letting the dumbbell pull you forward.
- Extension Phase (Concentric): Exhale and extend your arms, pushing the dumbbell back to the starting position above your head. Focus on using your triceps to perform the movement. Keep your upper arms stationary; only your forearms should be moving.
- Repetition: Repeat for the desired number of repetitions.
Important Considerations:
- Weight Selection: Choose a weight that allows you to maintain proper form throughout the exercise. Starting too heavy can lead to injury.
- Elbow Position: Keep your elbows pointed towards the ceiling and avoid letting them flare out to the sides.
- Upper Arm Stability: Focus on keeping your upper arms still throughout the exercise. Only your forearms should be moving.
- Range of Motion: Lower the dumbbell as far as comfortably possible, without forcing the movement.
- Core Engagement: Engage your core muscles to maintain stability and prevent lower back strain.
- Breathing: Inhale as you lower the dumbbell and exhale as you extend your arms.
- Variations: This exercise can also be performed using a barbell or cables.
Common Mistakes to Avoid:
- Using too much weight, which can compromise form and increase the risk of injury.
- Flaring the elbows out to the sides.
- Moving the upper arms during the exercise.
- Rushing the movement.
- Not maintaining a stable core.
By following these instructions and paying attention to proper form, you can effectively perform the dumbbell tricep press behind the head to strengthen your triceps.
