The triceps It is the muscle that occupies the most space in our arm, so if we are looking for physical results, both in terms of aesthetics, as well as health and performance, it is important to work it and don’t put it aside.
This muscle is the biggest arm, so exercising it will be essential to develop it and make the arms look big and muscular.
One of the mistakes What most people do when it comes to training, is to focus the training on the biceps and leave the triceps aside. But the truth is that, although many may not believe it, the triceps is responsible for the 60% of the total volume of the arms, so it is important to learn to work it correctly.
Thus, if you are aiming to have a strong arm, you should focus on training the triceps.
In this article we will explain several training to stimulate the entire triceps that Vitónica experts propose to us.
How to choose the correct exercises to work the triceps
The triceps are the muscles that are responsible for extend the elbow, so any exercise in which we carry out this action will be involving this muscle.
In addition, according to professionals, when we work the triceps, we must also take into account the shoulder position.
Thus, the main exercises to work the triceps are the following:
- Fully flexed shoulder elbow extensions (raised arm).
- Elbow extensions with the shoulder partially flexed.
- Elbow extensions without shoulder flexion (arms parallel to the body).
Vitónica experts point out that, in the first groupThere are exercises such as the so-called pullover type, which are “those that involve an extension of the elbow above the head.” In this group are the katana extensions, which especially involve the long head of the triceps.
Therefore, in the second groupThere are some exercises such as the French press or the JM press, which achieve a fairly balanced work between the three heads of the triceps.
Finally, in the third group There are the traditional triceps pulley or dumbbell kicks and triceps pulley extensions.
Next, we are going to see each of the main exercises to work the triceps.
Katana extensions on pulley
This is the first of the exercises, which can be done with one hand or two hands. The key to executing it correctly is to make a movement by making our elbow point up and the pulley behind our body. To perform an exercise like this, “the long head of the triceps undergoes a great stretch and stimulation.”
French press with z bar
This exercise can be done with a straight bar, dumbbell or even on a pulley, since, according to professionals, what is important is the nature of it. In this way, the most important thing is that the shoulders are in a partial flexion.
Movements of this type achieve fairly balanced work between all the heads of the triceps.
As a recommendation, we must ensure that the elbows do not move too far from each other, that they do not open outwards.
JM barbell press
Like the exercise named above, this is a partial shoulder flexion exercise, but more dynamic.
In this exercise, something similar to a closed press is combined with a French press. Therefore, although the shoulder flexion is partial, it increases slightly towards the end of the movement and decreases as you begin to push, causing a different elongation stimulus in the long head of the triceps.
Triceps pulley kicks
Experts note that tricep kicks are an extremely easy isolation exercise to learn and perform. You just have to keep in mind that you have to anchor the elbow to the torso and focus on its extension without making impulses or inertia.
Pulley Triceps Extensions
The last exercise these experts present to work the triceps are the pulley triceps extensions. This is the quintessential basic triceps exercise.
The premise is the same as in the exercise seen above, although care must be taken not to perform this movement with a supine grip, as it would be a mistake.
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