Any weapon training that does not focus on the triceps for at least as much time as the biceps is a weapon training that is not worthy of you and your (soon to be expected) powerful weapon system. The triceps make up most of the muscle in the upper arms, so if you hunt the muscles of the sleeve bombs, you have to do regular triceps exercises.
Training the triceps is not just about aesthetics. explains Olu Adepitan, fitness director at BXR London. "Well-developed triceps not only look good, they can also improve athletic performance, since triceps power is associated with power or a ball is thrown at speed." Below, Adepitan and Annabelle Breakenridge, head coaches at F45 Peckham Rye, guide you through a selection of beginner, intermediate and advanced triceps exercises so that anyone, even experienced, high school students, should find inspiration for their next weapon session using the cable machine , with both hands being used and standing upright.
Press down triceps
Attach a straight or angled bar to a tall pulley and hold it with the palms facing downwards (overhand grip) and the hand shoulder firmly apart. Stand upright with your upper body up and bring your upper arms close to your body and perpendicular to the ground. Your forearms should point to the pulley.
Using your triceps, move your forearms down until it touches the front of your thighs, with your arms fully extended and perpendicular to the floor. Your upper arms should stop beside your torso. After holding the contracted position for one second, slowly bring the pole back to the starting point. Exhale as you bring the bar down and inhale as you return to the starting position.
First place a bar attachment (straight or EZ bar) on a high pulley of the cable machine. When you position the bar attachment with shoulder width foot, grab it with your palms up (supinated handle) and hands apart shoulder width. Lower the pole with your lats until your arms are fully extended at the sides with outstretched elbows.
Move your forearms, but with your elbows and upper arms on the sides, slowly pull up the bar mount and inhale until it is at chest height. Lower the cable bar to the starting position while exhaling and contracting the triceps.
Triceps Extension via Cable
Attach a rope to the lower pulley of the cable machine. Turn away from the roll and hold the rope with both hands and palm against each other (neutral grip), extend your arms until your hands are directly above your head. The elbows should be close to the head and the arms should be perpendicular to the ground with the ankles facing the ceiling.
Slowly lower the rope behind your head while holding the upper arms. Inhale while doing this movement and stop when the triceps is fully stretched. Exhale when returning to the starting position by bending the triceps.
Advanced Triceps Exercises
These exercises are more advanced because they either use free weights or have the strength of the individual to have adequate body weight. The first two are one-sided (one arm) exercises that require more skill than two-sided (both arms) exercises.
Position yourself on the left side of the bench with your right knee and right hand resting on it Lift the dumbbell with your left hand with a neutral grip. Keep your back straight and look forward. Place your left upper arm close to your upper body and bend your elbow, making an angle of 90 ° with the upper arm and forearm.
If you're just under the elbow, lift the dumbbell behind you until your arm is fully extended. Pause, and lower the dumbbell back to the starting position. Repeat this movement for the desired number of repetitions and then switch to your right arm.
Dumbbell Triceps Extension
When using dumbbells in place of the cable machine, each arm works individually to help balance imbalances in the triceps. The move takes place like a cable machine. Hold both dumbbells above your head with outstretched arms.
"When you place your elbows close to your ears, fold your elbows to move the dumbbells behind your head, and then stretch back up," says Breakenridge.
Triceps Extension with Single Ended Cable
Stand in front of the weight stack in a staggered posture. With your right hand, hold a single handle that is attached to the tall roller while pressing your bottom with your palm facing up. Pull the handle down so that the upper arm and elbows are locked on the body side. Upper arm and forearm should form an acute angle (less than 90 °).
Pull the triceps together and exhale as you move your forearm to push the attachment aside until your arm is straight. Press your triceps and hold for a second in this contracted position. Slowly return the handle to its original position. Perform all repetitions and then change arms.
Dipping the Bench
Place two flat benches at a distance of 1-1.5 m parallel to each other (adjust the width to your body size). Put your hands on the edge of the bench, shoulder width apart, and rest your heels on the edge of the bench.
Keep your body close to the bench and slowly lower until your elbows are at the same height as your shoulders. Slowly push backwards and push through the triceps. Do not exclude elbows at the top of the exercise.
Advanced Triceps Exercises
These advanced exercises require sufficient strength to lift your own body weight and body awareness to simultaneously isolate the triceps with another body part.
Dive chair with Roman chair
Stand on the Roman chair (look for a co-worker in the gym who will help you in case you have not used one yet). Bend your knees, lower slowly and then push back up. Be sure to look up, keep your body straight and keep your elbows next to your body so that they bend backwards, not the sides.
Bench with closed handle
Lie with your back on a flat bench. Raise your hands shoulder-width, and hold them straight over you with your arms closed.
Lower The bar is pressed slowly until the bar touches the center of the chest while inhaling. Make sure that your elbows are always near your torso, unlike a normal bench press, to maximize your triceps involvement. Hold for a second, then push the triceps muscle rod back to its starting position and breathe While doing this, lock the arms in the contracted position, hold them for a second and then start to slow down again twice as long to go down as ascend.
Pressing with Diamond
"This is similar to standard printing, but you bring your hands together and use your index fingers and thumbs to create a diamond shape that emphasizes the triceps during exercise. Says Breakenridge.
Be sure to keep your elbows close to the sides as you fall down and push up. This will ensure that you hit your triceps as hard as possible.
Advanced Triceps Exercises
To make sure you do not have advanced triceps exercises, and we've asked Carl Martin, Equinox's Personal Training Manager, for a few more.
Barbell / EZ-bar French Press
The French press is an important exercise for a long time head of the triceps, but if done wrong, this can be a significant burden on the elbow joint.
Place a bench on a high pitch (90 ° or one notch too little). Hold the pole with a narrow top handle and elbows forward. Bend your elbows and then pull your arms back with the weight of the bar until your forearms are next to your head. Then pull your elbows forward and push the bar back to the starting position. Perform a controlled movement and make sure that your elbows do not flicker during movement. To maintain tension in your muscles, do not lock your elbows at the top.
Dumbbell Triceps Extension
Many gymnastic workers inappropriately strain their elbow joints, and dumbbells are preferable to triceps extensions of any type that bend their elbows, as they allow greater range of motion. On a flat bench, push two dumbbells with your elbows forward over your head. Lower the dumbbells to the shoulders by bending at the elbow. Return to the start by pulling your triceps together and extending your elbows until the dumbbells are back up. Do not completely close the elbows at the top to maintain tension in the muscles.