You have reached your limit of free articles this month.

Enjoy unlimited access to

Starting at just 99¢ for 8 weeks.


  • ePAPER

You have read of premium articles.

Get unlimited access to all of our breaking news, in-depth coverage and interactive features. Starting at just 99c for 8 weeks.


Welcome to

Your source for Clark and Champaign counties’ hometown news. All readers have free access to a limited number of stories every month.

If you are a News-Sun subscriber, please take a moment to login for unlimited access.

Exercise of the month: the lying triceps extension

The lying triceps extension is an exercise that strengthens and tones the back of the upper arm. Responsible for extension of the elbow joint, the triceps muscle allows the arms to straighten. Most everyday activities do not use the triceps to a significant degree, making it important to add exercises to work this area.


Starting position: Lie face up with your knees bent and feet on the floor. Hold dumbbells with palms facing one another and arms straight (photo 1).

Downward phase: Slowly begin bending the elbows, lowering the dumbbells until they lightly touch the shoulders. In this position, the elbows should be pointing toward the ceiling (photo 2).

Upward phase: Slowly begin pressing the dumbbells back up until your arms are straight. You should feel the back of the arm tightening (contracting). Although your arms should be straight, avoid a hyperextension, or full lockout, of the elbow joint.

For maximum benefit, maintain strict form. With each repetition, the elbows should be kept shoulder-width apart, and the upper arms should not move. Speed of movement should be slow and controlled.

Beginners: Start with one to two sets of eight to 12 repetitions, performed every other day. Add sets, reps or weight as you become stronger.


• The triceps extension can be performed with one arm at a time. This can be useful if you find it difficult to keep the upper arm in place, or if using heavy weights. In this case you would support the elbow of the working arm with the opposite hand to help keep your arm in place during each extension.

• You can do lying triceps extensions on a weight bench or on the floor or other stable surface.

• This exercise can also be performed seated or standing. In this case, start with one or both arms straight overhead, palms facing one another and elbows shoulder width apart. Without allowing the upper arm to move, slowly lower the forearms until the dumbbells touch the tops of the shoulders. Complete the repetition by returning to the starting position (arms straight).

Reader Comments ...

Next Up in

Coupon deals of the week
Coupon deals of the week

Coupon availability and coupon values may vary within different regions or neighborhoods. Colgate Toothpaste This week at CVS, Colgate Enamel Health toothpaste is on sale for $3.99. Visit and click on “Special Offers” to print out a coupon good for 75 cents off this item. Then, when you check out, you will also receive $2...
Local psychologist offers tips on talking to kids about school violence
Local psychologist offers tips on talking to kids about school violence

With many struggling to cope with today’s school shooting at West Liberty-Salem High School, a local psychologist has tips for parents as they respond to questions and concerns about school violence. "I think it's important to allow children to talk about any anxiety or concerns that they may be having," said Mary Beth DeWitt, PhD,...
Teacher’s ‘silly question’ turns out to be a great one

Scott Ervin is an independent facilitator of parenting with Love and Logic and The Nine Essential Skills for the Love and Logic Classroom. He is a parent and behavioral consultant based in the Miami Valley. More information: Q: Dear Kid Whisperer: I teach high school English. I read your column, follow your blog, and I do...
Kellyanne Conway's inauguration outfit sparks criticism
Kellyanne Conway's inauguration outfit sparks criticism

Kellyanne Conway spent her 50th birthday at the inauguration of President Donald Trump. >> Read more trending stories   She attended Friday festivities wearing patriotic colors.  But many people criticized Conway's outfit. Trump's former campaign manager and current senior adviser was dressed in a red, white and blue coat...
Atlanta radio show host's daughter beats cancer
Atlanta radio show host's daughter beats cancer

Then 10-month-old Reese was diagnosed stage 4 sacrococcygeal teratoma in August. Hobby and her husband, Grant Rivera, said they knew something wasn’t right for months. They went to the doctors, where Reese had an MRI of her pelvic region, which revealed a large mass. The family immediately began chemotherapy at Children’s Healthcare...
More Stories