Isometric Exercises for Your Triceps

The triceps make up about two-thirds of your arm's musculature.
i Comstock Images/Comstock/Getty Images

Want to spice up your training and work your muscles a different way? Then look no further than isometric training. Unlike most strength-training exercises, which involve a movement of some kind, isometric exercises require you to hold a certain position for as long as possible. Ouch. The benefits of this training method include increases in your strength and muscular endurance. To isometrically work your triceps muscles -- located at the back of your arms -- do exercises that involve partial elbow extension.

Seated Overhead Isometric Triceps Extension

Step 1

Grasp a single dumbbell with both hands, placing each hand under one side of the dumbbell.

Step 2

Sit on an upright weight bench and put your back up against the upright part of the bench. Place your feet on the floor.

Step 3

Position the dumbbell over your head with your arms straight.

Step 4

Bend your arms to a 90-degree angle.

Step 5

Hold this position as long as possible.

Lying Dumbbell Triceps Isometric Extension

Step 1

Hold a dumbbell in each hand. Lie face up on the flat weight bench and put your feet on the floor.

Step 2

Position the dumbbells above your chest with your arms straight.

Step 3

Flex your elbows 90 degrees.

Step 4

Maintain this position for as long as possible.

the nest

×