Adam( Old School ) Extensions

Adam popularized these big time on our site!  And let me tell you that you will not be disappointed with the growth you get in your triceps!

Implementation:  (A)  To do this lay on a flat bench with your arms extended behind your head. The movement starts out in the same position as a dumbbell pullover. (B)  Bend your elbows back until they almost touch the floor, but keep you upper arms parallel to your head. Then simply extend the dumbbell until your arms are straight.

Note:  Grasp the dumbbell however it feels most comfortable, I like to use the classic pullover hand position. Also make sure to warm up with a light weight to stretch out your shoulders. Do three sets ,6-9 reps. 


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