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Triceps exercises and triceps training! This is how to properly train triceps

1. Triceps training on the tower with rope

trizeps trainieren

This is a classic exercise to train the triceps, which I think makes everyone who goes to the gym. But very few perform this exercise correctly. The most important thing about triceps pressing is that you hold the tension down for 1-3 seconds and then SLOW up with your arms.

Execution of the exercise:

You stand with your face to the device, your hands cover the handle from above, the elbows are close to the body. When inhaling, stretch your arms at the elbow joint, making sure that your elbows rest against the body throughout the movement. Exhale at the end of the movement. This exercise trains the triceps and corset muscle. As a variation, you can train the lateral head of the triceps more intensively by using a rope. When you perform this exercise with supinated forearms, the medial (middle) head of the triceps is increasingly trained. If you are training with higher weight, I recommend tilting the body forward to stabilize it. With 10 to 15 WDH you get the best result.

This exercise mainly trains:

  • Triceps

2.Triceps exercise while standing at the tower with rope and supinated forearms

Keeping the triceps in the "reverse grip". This exercise is rarely seen in the studio, but it is one of the most effective triceps exercises I have ever met. Again, the Trizpes exercises as often as possible to vary, as to switch to erziehlen best possible results.

Execution of the exercise:

Stand in front of the device with your upper arms resting on your body, your elbows bent, holding the handle with both hands. Stretch slowly when inhaling. It´s important that the elbows always stay close to the body. Exhale at the end of the movement. The supination position does not allow training with heavy weights. That's why you do the triceps exercise with light weight to build the medial head of the triceps. During stretching, the triceps, knobby muscle and wrist are trained. The hand straightener and finger extensor muscles stabilize the whole movement and are thus additionally strengthened.

This exercise mainly trains:

  • Triceps

3. Triceps exercise with dumbbells

Of course, as always, the variation is crucial. Those who do the same exercises for months need not wonder why they don´t build muscle. Therefore, do triceps exercises with dumbbells.

Execution of the exercise:

You are lying on a flat bench, the upper arms are straight upright and hold a dumbbell in each hand. When inhaling, stretch your arms in a controlled motion. At the end of the effort, exhale and return to the starting position. With this very effective triceps exercise all 3 heads of the triceps are trained simultaneously.

This exercise mainly trains:

  • Triceps

4. Stretching the arms with barbell on the bench

trizeps trainieren

trizeps trainieren

This time with the normal barbell and not with the SZ rod. This exercise can also be done with the SZ rod. As always it´s important to do the whole movement slowly and cleanly and not want to show off with weight.

Execution of the exercise:

You lie horizontally on a flat bench, the upper arms are erected vertically and hold the barbell with the forearms in pronation position. When inhaling, straighten your arms or elbows, making sure that your elbows are not too far apart. The barbell is lowered to the forehead or behind the head. At the end of the effort, exhale and return to the starting position. This is a very good basic exercise that leads to a massive triceps.

This exercise mainly trains:

  • Triceps

5. Triceps exercises without equipment (armrests between two benches)

Everything one presses demands the triceps. So there are no limits for triceps exercises without equipment for your perfect triceps workout

Execution of the exercise:

The hands are on the edge of a bench, feet resting on the other bench. Your body is between 2 benches in the air.

This exercise mainly trains:

  • Chest muscle
  • Front deltoid muscle
  • Triceps

6. Kickbacks (Arm stretch backwards with dumbbell bent)

trizeps trainierentrizeps übungen

You should definitely take this triceps exercise into your training schedule from time to time. It really builds up the triceps very fast.

Execution of the exercise:

Stand with your knees slightly bent, your upper body slightly leaning forward. The back is straight and the upper arms are attached to the body. When inhaling, stretch your arm and hold it short at the back.

This exercise mainly trains:

  • Triceps

Tipp: Perform this exercise with many repetitions to get the best results. The muscle has to burn and keep calm for a second during the tension.

Exercise triceps

Triceps exercises woman

Trizepsübungen

There are few women who have such a beautiful triceps as Vanessa

Exercises Triceps

Exercises Triceps


Total entries: 2

02.01.2017 19:47       Comments 0

tricep workout

19.08.2016 09:00       Comments 0

Tricep takes a large role to be there when you want to train your arm muscles. How can you train your triceps to get to grow it, we will tell you.

Total entries: 2