What is Tricep Extension


tricep extension

Introduction:

A man standing in a kitchen

The tricep extension is a weightlifting exercise that is used to target the triceps muscles. The triceps muscle is located on the back of the upper arm. The tricep extension exercise increases the strength, mass, and endurance of the muscles in this area.

Types:

There are many different versions or versions of these weight-lifting exercises. These variations are intended to train the various parts of the body at different angles. There are 3 main types of extensions: lying extensions with dumbbells, standing cable extensions with straight bars, and free weights also known as “barbells”. Each version targets different muscle groups but all work for your triceps muscle group.

1. Start by lying on your back on a bench with a weight in each hand, palms facing your thighs.

2. Bring the weights up so that your arms are extended straight above you, keeping your elbows close to your head. This is your starting position.

3. From here, slowly lower the weights to the sides of your head while maintaining the elbow-to-ear position.

4. Once the weights are at ear level, pause and then raise them back to the starting position.

5. Repeat for the desired number of repetitions.

1. To start, stand tall with your feet shoulder-width apart and knees slightly bent. Grab hold of a straight bar attachment that is attached to a high pulley.

2. Start with your arms extended above your head, palms facing forward, and elbows close to your ears. This is your starting position.

3. From here, slowly lower the bar behind your head while maintaining the elbow-to-ear position.

4. Once the bar is at shoulder level, pause and then raise it back to the starting position.

5. Repeat for the desired number of repetitions.

1. Start by standing with your feet shoulder-width apart and knees slightly bent. Grab hold of a barbell with an overhand grip (palms facing down) and bring it up so that it is resting on your upper thighs.

2. Bend your elbows and bring the barbell up so that it is behind your head, keeping your elbows close to your ears. This is your starting position.

3. From here, slowly lower the barbell down towards the middle of your back while maintaining the elbow-to-ear position.

4. Once the barbell is at shoulder level, pause and then raise it back to the starting position.

5. Repeat for the desired number of repetitions.

1. Sit on the edge of the bench and reach behind your back with both arms.

2. Grasp one plate in each hand and rest your forearms across your thighs, just above the knees.

3. Extend arms upward so that they are almost fully flexed and then contract biceps and flex forearms bringing weights toward shoulders with elbows pointing back behind them (you may want to bring up one arm at a time). Once elbows are bent at right angles slowly lower weights down to starting position while keeping control of bicep muscles throughout movement so that they remain contracted.

It is best to work with a partner, but you can also do this by yourself.

Instructions:

Stand barefoot or on a towel and place your arms out at a forty-five-degree angle from the body.

The person being worked will hold their arms straight down from the shoulders. They should keep them parallel to each other and point directly forward of themselves as if they were holding something in front of them that was too heavy for them to lift.

Their legs should be shoulder-width apart and their hips should be square with the ground. All four corners of both feet should be touching the floor.

The person doing this will go up and down on the arms with their weight. As they go back down, they will sit behind their knees and press down into the arm again.

This exercise can be done anywhere from ten or more times by doing it in sets of two.

The person being worked should take a breather between sets to catch their breath.

They should also raise one hand in the air at a time while switching hands when they need rest.

The stronger partner should make adjustments continually by going up and down on one side, then going across both sides three times each, then one-sided again, then finally doing diagonal for a few sets before repeating everything from step 1.

You can do this standing or sit down.

Benefits:

The benefits of doing tricep extensions are vast. Not only do they help to tone and strengthen the muscles in your upper arms, but they also help to improve your overall posture. In addition, this exercise can also help to prevent injuries in the shoulder and elbow regions.

Build strong, lean arms

Strengthen the back of your shoulder

Improve posture and stability

Feel more confident in tank tops or sleeveless dresses

Look better in shirts

Effect muscle in this Exercise:

The triceps brachii is the large muscle group that forms the back of your upper arm. It is composed of three heads, the long head, medial head, and lateral head. The primary function of the tricep is the extension of the elbow.

It’s often confused with its neighbor, the biceps brachii (which also consists of two heads) because they both share a common attachment point at the shoulder and extend the elbow. However, while one muscle (the biceps brachii) extends your arm inward towards your body (medially), another muscle (the triceps brachii) extends it outward away from your body (literally).

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