The plank tricep extension with weight offers another possibility to train the back of your arms. Tone your upper arms and get rid of flabby arms. This exercise is similar to the exercise on day 90.
HOW TO…
- Position yourself into a High Plank position. Position the dumbbell next to your hands.
- Pick up the dumbbell with one hand and lift your arm parallel to your body while keeping it straight. Your pinky should be high, your thumb low (so do not rotate your hand while raising the arm).
- Raise the arm arm as far upward as possible without loosing form and balance on the plank pose.
- Hold for a second, and then slowly lower your arm again.
- Position the weight on the floor, and then pick it up with the other hand.
- Repeat the tricep extension on the other side.
Note: You can use either one dumbbell and move it from one hand to the other, or use two dumbbells and position them next to each hand.
Variation: Like with all other planking arm exercises, you can choose to alternate arms, or repeat on one side first.
As you can see in the picture, there is another option, which is doing the plank on the dumbbells itself. This requires the use of dumbbells that are not round. Be aware that this is more difficult than placing your hand flat on the floor.
Goal: Aim to perform the plank tricep extension with weight at least 10x (both sides) without resting.