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.
