Seated Tricep Extension
Senior Strength Training Exercises Video Series
The seated tricep extension demonstrated on this page uses a light
This gives you that added resistance to strengthen
this upper body muscle.
Chair exercises are good for people that need the extra support due to
If you have difficulty keeping your balance, then sitting down for
certain exercises will still give you the toning you are looking for
without the extra worry of keeping your balance.
The tricep extension, as the name suggests, strengthens
the tricep muscle. This is the muscle in the back of the upper
arm. It is a little used muscle and can benefit from strength training.
By doing strengthening exercises you can keep this muscle strong.
You can do this exercise standing up if you feel comfortable, however,
keep a chair handy to hold on to or sit down if needed.
While the instructions below are for using a dumbbell weight, you can
do this without any extra resistance. Just go through the same motions
while holding your hand in a fist.
Exercise #2 - Seated Tricep Extension
Remember to sit up tall and keep the back straight as you do this.
There are two separate exercises that are both for the tricep muscles.
Below shows the instructions for both.
Tricep Extension #1
Sit in the chair with feet flat on the floor and legs about hip width
- Hold the light weight dumbbell in one hand and bring your
arm straight up by your head reaching towards the ceiling.
- Place your other hand just below the elbow of your
extended arm for support. Keep your hand on the arm for support during
- Now slowly lower your extended arm down and behind your
bending at the elbow keeping the arm close to your head.
- Bring the arm back up to the starting position.
- Repeat this for as many times as you are comfortable then
switch sides and repeat for the other arm.
Tricep Extension #2
- While sitting in the chair, lean your chest down and place
one arm across your knees while holding the dumbbell weight in your
- Drop the arm holding the weight down towards the floor. Now
pull the arm up to about waist high bending at the elbow. This is your
- Now extend the arm back behind you while straightening the
elbow. Bring the arm forward back to starting position.
- Repeat this for several repetitions and then switch sides.
If either of these exercises start to bother your elbow stop the
Watch the video below to ensure you are doing the this move
Not all mobile devices will display the video correctly. If you are not
seeing the full video (or it's not displaying at all), click
to view the seated tricep extension on youtube
Senior Fitness Tips
A complete fitness program needs to include strength training,
aerobics, stretching and balance exercises. Eating the right foods is
also important to your health. Use these tips and resources to help you start your senior fitness
Chair Aerobics for Seniors
In addition to strength training, you want to keep your heart strong
with aerobics. This 7 minute aerobic video is done while sitting in a
Benefits of Strength Training
Strength training can reduce risks of heart disease, increases bone
density and so much more. Find out all the benefits of strength training by reading this article.