BEST EXERCISE FOR TRICEPS MUSCLE
Do you want to build triceps of steel, get a good thickness and the famous horseshoe shape? If so, here you will find all the most effective weight training exercises to gain volume and draw your triceps.
Any bodybuilding practitioner at any level places a premium on arm development as they are a clear sign of strength. It is a priority muscular group in the training and a deficiency on this level is hardly accepted. When you want to develop arms, triceps are essential because they represent the largest part of the arm volume.
There are many exercises to build triceps. It is advisable to practice basic movements such as brow bone, bench press or dips, because they will be the most effective for gaining muscle mass and strength. Insulation exercises like kickback, extensions or high pulley will allow you to work on a specific part of the triceps, but will be less interesting for the overall mass.
The triceps is located on the back of the arm and consists of three parts: the long portion that goes from the scapula to the elbow, the vastus externus and the vastus interna that they are located on the upper arm (humerus) and end on the forearm (ulna).
It must be known that the dissociation of the action of the three beams is difficult, and all work to a certain extent during the exercises. However, one or the other can be solicited more depending on the exercise performed. With the arms above the head, the long portion will be more stretched and therefore solicited while simple bending of the elbows, playing on the position of the hands at the time of contraction, will suffice to more or less bring the work on the vast internal and external.
If you are looking for triceps well cut and drawn, it will dry and refine your nutrition. Indeed, if your arms are coated, it will be difficult for you to display the details!
- Bar in the forehead
No, curls at the bar are not enough to explode the volume of your arms. The secret to getting big arms is to bludgeon the back side: the triceps! These constitute the largest percentage of arm volume, at least more than half.
Considered to be the triceps' king movement, forearm extensions at the bar or "forehead bar" were over time stealing the limelight with weight training exercises for triceps at the pulley. Too bad, because this more than effective exercise proved to be the best exercise for the mass and strength of the triceps. So to not limit the development of your triceps, do not let go of your pulleys.
The bar at the front can be executed lying on the ground or on a bench in horizontal position, slightly inclined or declined. It's up to you to see which variant is the most profitable for you.
Muscles solicited
This bodybuilding exercise mainly involves the triceps and secondarily the pecs, shoulders and forearms to maintain the bar.
- Forearm extensions
Which bodybuilding practitioner does not attach a great importance to the development of his arms? Everyone wants arms and this muscle group is often a priority in bodybuilding training.
The extensions of the forearms above the head allow to work unilaterally, ie to work only one side at a time. They can be performed sitting or standing, one arm at a time or at the same time. The standing version of triceps extensions with dumbbell behind the neck will require maintaining a good posture, where the sitting position will allow a better balance.
Muscles solicited
This "Hammer Grip" weight training exercise involves the 3 triceps bundles and focuses on the long portion - well stretched in this position - and on the lateral part. It gives volume and thickness to the triceps.
- High pulley extensions
This is a movement appreciated by beginners and is a basic exercise, natural and comfortable. The high pulley extension is a good exercise to start your triceps session and prepare the joints for heavier loads.
The pulley offers a constant resistance unlike bar exos at the dumbbells, which allows to work in continuous tension and well congest the triceps. With over-the-head movements, this exercise allows for a complete session of triceps.
The extensions to the high pulley mainly work the vast internal and external. That said, the long portion is still solicited. All the movements of extension solicit the 3 bundles of the triceps, but it is not always the same which intervenes mainly according to the position of the hands.
Muscles solicited
The triceps extensions on the upper pulley primarily involve the triceps, especially the inner and outer bundles, and secondarily the shoulders and forearms.
- KickBack for triceps
There are many strength exercises for the triceps, but not all are as effective as a bar-to-the-front or dips. The forearm extensions with dumbbell, bust forward is an exercise rarely performed in the room, probably because of the inconvenient position that requires keeping the elbow raised and the back of the shoulder very static.
This finishing exercise makes it possible to end the triceps bodybuilding session with good congestion but is not heavy. Choose a load that you can easily handle and hold, and focus on the muscular sensations.
Muscles solicited
This bodybuilding exercise mainly involves the triceps and secondarily the back of the shoulders and dorsals, which serve to maintain the static arm.
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