Triceps Workout Exercises

Training for triceps offers some specific exercises and muscle groups needed to define this. The good thing is that many exercises for chest and shoulders triceps require intensive, so it works indirectly in most of your workouts. The bad part is that in this way can easily get to overtraining if you insist, in the same workout, triceps directly and indirectly.


1. Triceps bench press
This exercise works "moat" pecs, anterior deltoid and triceps in particular.
The more narrow outlet is even more triceps ask the detriment of other groups mentioned above. Outlet is the best palms at a distance of 15-20 centimeters.
The exercise is conducted similar to pushing the chest in bed, with the difference that this time will slip your arms at your sides during exercise.
Bar is pushed from the chest to the top position where the elbows are extended, then slowly descends until it reaches your chest.
This exercise can be performed and sloping banks or declined.
Breathing: Inhale on the way down the bar to the chest and out the back.

2.Triceps pressdown
One of the best isolation exercises, requiring complete triceps.
Stand with your feet shoulder-width apart, using a socket pronated (palms down), with a distance of 10-15 cm between hands.
Deal seemed upper arms at your sides, bend it at the elbow and just using a semicircular motion, triceps flex until lower position where the arms are stretched and the bar reaches the thighs.
Tighten triceps to hold this position for a few seconds, then return slowly to the starting position.
Repeat're focusing on the correctness of execution.
Breathing: Inhale on the way down the bar and out the back.

Note: This exercise can be performed with one arm

 

3. French Press
Use a medium weight dumbbell applying a narrow outlet.
To stabilize yourself during the execution of the exercise, sit in bed with her legs apart the sides of the bank work.
Keep arms extended overhead, their top remaining immobile during the year.
Bend arms at the elbow, allowing dumbbell to descend into a semicircular arc to the forehead
Using triceps contraction reverses the direction of motion of the bar to the starting position and arms get stretched.
Breathing: Inhale while headed down to the bar and out along that stretch arms.

Attention! This exercise experience a multitude of variations: you can try plugs with a different distance between your palms, a plug in supination (palms up) or using an inclined or declined banks.


4. One arm dumbbell extensions
Stand or sit upright with a dumbbell overhead, arms stretched, socket so that the palm to be oriented outwards and dumbbell parallel to the ground.
Dumbbell behind your head slowly descends until it reaches the throat, but your upper arm against your ear (or as close) and fixed throughout the year. (Bending arm movement will be made at the elbow)
Lower position (dumbbell should be perpendicular to the ground) maintains contraction then raise your arm up contracting the triceps.
Superior position where the arm is fully stretched, wait a second then resumes movement.
Breathing: Expires downhill and inspire to higher position.
Attention! This exercise can be done using two hands if you opt for a heavy dumbbell, it is essential that the movement is executed but very slowly.

5. Extensions with dumbbell stand
Fundamental exercise for triceps, can be performed with two dumbbells.
Grab bar (moderate weight) using a socket close hands.
Stand with your feet shoulder-width apart, stretch your arms overhead, holding the bar with your palms facing out.
Hold arms during movement, the top of which is fixed a both sides of the head.
Hands down the bar by flexing the elbow until the dumbbell reaches the neck, the arms are bent position fully.
Without moving the lower body position using only triceps strength, raise the bar back in the starting position, then repeat on schedule.
Breathing: Inhale and exhale superior position in the lower