Fitness, Sports & Recreation
FEATURE MUSCLE:
TRICEPS
EXERCISES
ISOLATION MOVEMENTS-Directly
targets the Triceps.
MOVEMENTS
Overhead Triceps Extension: While sitting or standing, hold a
dumbbell or barbell (close grip) behind you head. Extend your
arms to bring weight straight up above your head.
Lying Triceps Extension: Lye at the end of a flat bench. Bend
arms to bring a barbell (close grip) or dumbbell behind your head.
Extend your arms to bring weight straight up in front of your
chest .
Triceps Kickback: Lean over with one hand on a bench or your
knee. With a dumbbell in free hand bring arm close to body in an
“L” shape. Extend your elbow back to straighten arm.
Cable PushPush-Downs: While facing a Cable Machine, bend your
arms at a right angle and grasp your preferred attachment with
arms bent at a right angle. Push down to full arm extension.
Fitness, Sports & Recreation
COMPOUND EXTENSIONEXTENSION Works Triceps Indirectly by
bending elbow in pressing movements.
Dips: On parallel dipping bars, lower your body from full arm
extension to a comfortable depth and repeat. Or: Place your arms
behind you on a bench, with elbows bent. Place feet on floor or
another bench. Push your body up by fully extending arms.
Pull Over: Stand facing away from a Cable Machine. Bend
forward at your hips. Grasp the cable attachment behind your head
and pull at a downward angle in front of you until your arms are
fully extended.
Overhead Press: Either sitting on a bench or standing, hold a
barbell or dumbbells with an overhand grip at shoulder level.
Press the weight straight up overhead. *Bench press will also
indirectly work the Triceps.
Push Up: Lye down with your hands under your torso in a diamond (targets
triceps), close grip or wide grip position. Push your body up to full arm
extension. Lower yourself down until your arms are parallel with the floor.
STATIC CONTRACTION MOVEMENTS: Triceps work
Isometrically to keep your arm straightened against resistance.
Straight Arm Pull Over: While lying on a bench hold a dumbbell
or barbell above your chest. Keeping your arms straight, bring the
weight down until it is directly overhead.
Fitness, Sports & Recreation
STRETCHES
Before your Workout:
Begin with a warm up (to increase core temperature) and/or some light
Dynamic or static stretching to prevent DOMS (delayed onset muscle
soreness). Dynamic stretching uses speed of movement, and active
muscular effort to stretch and warm up your muscle. To statically
stretch before a workout hold the stretch for 3-5 sec and repeat one or
two times per arm.
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After your Workout:
Static stretching after your workout is essential to maintain flexibility
and to help your muscles recover. To stretch statically in your cool
down, hold the stretch for 15-30 sec and repeat 1- 2 times per arm. Take
your stretch to where you feel mild discomfort, but no pain (Make sure
you don't overstretch).
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Behind your Head (Dynamic): Press your palms together
over your head and bend at your elbows to bring your hands
behind your head and back to full extension. Continually
flex and extend for one or two 10-15 sec intervals.
In Front of Chest (Static): While standing or sitting,
bring one arm across your chest towards the opposite
shoulder. To increase resistance, use your other arm to
pull your elbow closer to your body.
Behind your Head (Static): Stand or sit up straight. Bend
one arm at the elbow and touch the top of your shoulder
blade with your fingers. Reach over the top of your head
with your other arm, grasp your elbow and apply a
comfortable amount of pressure.
Fitness, Sports & Recreation
FACTS
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The Triceps Brachii muscle is the large muscle located on the
back of your upper arm.
It is the muscle that is principally responsible for the extension
(straightening) of the arm.
The Triceps are an Extensor (opening) muscle of the Elbow Joint,
and an Antagonist (stabilizing muscle) of the Biceps. Elbow
extension is essential to many everyday and athletic activities.
It is important to maintain a balance between the Biceps and
Triceps for postural and effective movement purposes.
The Triceps also fixate the Elbow Joint when the forearm and
hand are being used for fine movements, such as writing.
Triceps can be worked through either Isolation or Compound
Elbow Extension movements, and can also be trained Statically.