How to Do Tricep Extensions with Exercise Balls

There are several ways to work your triceps muscles using exercise balls. You can use the large exercise balls the same way you would a weight bench, but because the ball will move you are also working your core muscles as you try to hold your balance. Below are three sample exercises you can do.

Difficulty: Easy

Instructions

Things You'll Need:

• A physioball
• A weighted exercise ball or hand weigts

Overhead Triceps Extension

1. Sit on a large exercise ball. Hold the weights or weighted exercise ball in your hands. Stretch your arms overhead with the palms facing each other.

2. Bend your elbows, inhale and bring the weights to your neck behind your head. Then on the exhale straighten the arms back up.

3. Bend and straighten the elbow only and do not swing the whole arm. Keep pressing the elbows as close together as you can. The closer the elbows the better you isolate the triceps muscle.

4. Repeat eight to twelve times.

Supine Triceps Txtension on the Ball

5. Lie out on a large exercise ball. The ball should be under your upper back, shoulders and neck.

6. Make sure your feet are flat on the floor and you hips are lifted keeping your back straight. Your head and neck should be resting on the ball. To prevent injury be careful to not let the head or neck drop back. Keep your neck straight and supported by the ball.

7. Holding the weights or weighted exercise ball, straighten your arms up with the palms facing each other. Bend your elbows, inhale and bring the weights to your forehead or slightly behind your head. Then on the exhale straighten the arms back up

8. Be careful to just bend and straighten the elbow and do not swing the whole arm. Keep pressing the elbows as close together as you can. The closer the elbows the better you isolate the triceps muscle.

9. Repeat eight to twelve times.

Triceps Extension Dip

10. Push the ball up against a wall, couch or other firm surface.

11. Sit on the ball. Place your hands on the ball with the palms close to the body and the fingers pointing forward. Walk your feet forward until your buttocks come off the ball. Press your hands back into the ball and push it against the wall to stabilize the ball.

12. Bend your elbows and lower the buttocks down towards the floor. Keep your elbows close to your body. Then press up lifting the buttocks back up to the height of the ball.

13. Make sure the hips just come up to the same height as if you were sitting. Keep pressing the elbows as close together as you can. The closer the elbows the better you isolate the triceps muscle.

14. Repeat eight to twelve times.

Who Can Help Sponsored

• Tired of Being Tired? Fight Fatigue and Try FRS for FREE!