Lying Dumbbell Tricep Extension

Starting position:

Choose the appropriate weight matching your fitness level and training type. Lie down on the bench, pressing your feet against the floor. Grab the dumbbell using an overhand grip. Lying on the bench,raise the dumbbells by stretching your arms forward above your chest level. Palms holding the dumbbells face each other.

Exercise:

From the starting position, bending your elbows, guide the dumbbells to your head. The elbows do not move from their spot at shoulder width throughout the entire motion. Lower the dumbbells down to the level of your ears. The motion trajectory is at one level with shoulders and elbows. Wrists do not change rotation during the entire motion. Inhale going downwards and inhale into the extension (stretching the arms). 

Note:

Do not overestimate your abilities when choosing the weight. Watch the correct elbow position. Avoid sideways movement. Avoid bending at the waste when overcoming the resistance, the chest and the whole torso must be firm and fixed all the time.

Recommendation:

It is better to exercise with assistance of a trainer (spotter) to help you with heavier weights. The number of repetitions depends on your type of training.