The triceps is a muscle responsible for the volume of the arm to a large extent. It is rare for people who have been consistent with their triceps workouts to have small arms.
If your intention is increase the thickness and breadth of your arms, these five triceps exercises will help you get it.
Extensions above the head
Dumbbell extensions above the head are a somewhat complicated exercise since they require good shoulder mobility and a great capacity of our muscles to keep us stable during the movement
The advantage of this exercise is the high activation of the triceps it causes. In addition, to carry them out we will only need a dumbbell, since this exercise will be done unilaterally.
Our arm will have to stay perpendicular to the ground at all times, with the forearm moving, also being perpendicular to the ground in the highest part of the exercise.
Extensions in high pulley with rope
Triceps extensions in high pulley with a rope used as a grip are an exercise much safer than the previous one and they are much easier to carry out.
Triceps activation caused by this exercise is also considerably high, but we will have to be sure to keep our lower back in a neutral position at all times, avoiding hyperlordosis.
Parallel bottoms with narrow grip
Parallel bottoms with narrow grip can work the triceps very significantly especially if they are used high loads as a ballast.
This exercise will have several differences with the funds focused on the work of the chest, in addition to the breadth of the grip.
The first is that we will have to try to carry it out vertically, without leaning forward. In this way we will reduce the involvement of the breastplate.
The second is that we will have to try to take our elbows back during the exercise, as if we wanted to take them to our back. This way we will protect them more effectively.
Low pulley kicks
Low pulley kicks generate great activation of the triceps especially at the end of the range.
If you have carried out this exercise you will know that it is quite aggressive with the elbow especially in the last phase of the travel range, so Be conservative with the load used and try to take care of the technique as much as possible.
French press declined
The declined French press or skullcrusher It is an especially effective exercise since it will allow us to work the triceps with a very wide range of travel.
During this exercise we can even slightly flex the shoulder during the eccentric phase to increase the extension force of the arm during the concentric phase. This will make the travel range even greater.
You can carry out this exercise with both straight bar (pronation grip) and EZ bar (semi-pronation grip) or even with dumbbells (hammer grip).
In Vitónica | Take care of your elbows when training triceps
In Vitónica | How to start training in the gym if you are a newbie: training for weeks 1 and 2
Video | The Fit Club, on YouTube
Images | iStock and Pixabay