Chair Triceps Extensions

What it is

Hands behind your head, then straighten your arms up overhead. Builds the pushing strength you use to get out of a chair.

How to do it

1. Sit upright with your back supported.
2. Bend your elbows and bring your hands behind your head.
3. Slowly straighten your arms up overhead.
4. Lower with control and repeat.

Key tip: Keep your elbows pointing forward, not out to the sides.

Who should skip it, and why

• Your shoulder hurts when you lift your arm above shoulder height (for example a rotator cuff problem or frozen shoulder). Reaching overhead squeezes the sore tissues. Keep your hands below shoulder height instead, or skip it.
• You get dizziness, tingling or arm pain when you move your neck. These can be signs of a neck nerve or blood-flow problem. Have it checked before neck exercises.

Easier and harder versions

Easier

One arm at a time, supporting the elbow with the other hand.

Harder

Hold a light water bottle with both hands.

How much

In our videos each move runs for about 40 seconds with 20 seconds of rest. Start with less if you need to. Comfortable effort is the goal, not exhaustion.