Located on the back of the arm, this muscle, composed of three heads , accounts for 60 percent of the muscle mass of the limb, but its development , unlike others, requires a specific work not exempt from technique . And dedication. A lot of dedication .
The reason is none other than gravity . The triceps brachii, there is also the sural and spinal, is an extensor arm muscle that works in favor of gravity so it is complicated to develop naturally as it does with the biceps brachii, its antagonist.
The importance of the triceps
The reality is that we usually forget about the triceps to the detriment of other apparently more visible muscles of our body, but it is important not to underestimate its importance since, in addition to helping us to extend the arm, it fixes the elbow joint , basic aspects for any work of superior train strength.
When training the triceps, a minimum of initial supervision is necessary to apply the exercises with a refined technique without forgetting the importance of performing previous stretches to ‘warm up’ the body and avoid major problems.
Comfortably from home
If you regularly go to a gym or have at home the right machinery with bars and pulleys, the variety of exercises you can do is wide. We have chosen to share with you some basic exercises with dumbbells (weights) so you can complete them comfortably from home.
Depending on the weight of the dumbbells, you will exercise to a greater or lesser degree the musculature, but you do not want to go beyond your limit if you are starting. In the same way, the recommendable thing in an initial phase of preparation is to make 2 series of 15 repetitions at least a couple of times per week . Increase the series, repetitions and sessions gradually, always under supervision and depending on your improvement.
1. Extension of triceps
This exercise is to two arms and one:Begin the exercise by standing and hold the dumbbell with both hands, behind your head. Try that the upper parts of the arms form a right angle. Then raise the dumbbell up above your head and, after a short lapse of time, return to the starting position. You must do the exercise firmly.
The variant with one arm is very similar, although obviously you will work with a single weight.
2. Donkey kick:
For this exercise you need a bank. Place the hand and knee on the side that you are not going to exercise on it and take the dumbbell with the other hand (the palm pointing towards the body) forming a right angle. Next, extend the elbow backwards and return to the starting position. It is important that you keep the upper arms firmly for greater effectiveness.
3. Triceps extension sitting in two hands:
Sit on the bench and hold the dumbbell with both hands, behind your head, with your elbows at a right angle. Raise the dumbbell up above your head by extending the elbow almost to full and return to the starting position after a brief moment.
4. French Press:
Lie on your back on the bench with your legs on the floor. Hold the dumbbells with arms aligned with the shoulders at a right angle, just above your chest, with the palms facing each other. Push the dumbbells up to almost extend the arm and return to the initial position.