We all want to have defined and muscular arms, and it is usually one of the great objectives when starting a training routine. The problem is that we always look exclusively at the biceps. Squeezing our arm and noticing a beefy ball is the goal, however, the important work of the triceps in the arm is often forgotten and the more than necessary work that must be done with it.
As a good example of the importance of the triceps, there is a fact that will make us reconsider: 100% of the arm muscles, 70% is occupied by the triceps, for only 30% of the biceps. The shape of the latter, or constantly having it at eye level, makes us obsessed with it, but it is important to work the entire arm and avoid decompensation.
In this way, today we will review a series of exercises to work and strengthen our triceps and thus not forget its importance. You have to think about the whole arm!
muscle composition
The triceps, known in physiotherapy terminology as brachial triceps, is the muscle that occupies the most space in the upper arm, and its name comes from Latin thanks to its shape, which resembles having three heads. Starting from the Latin term “triceps brachii”, we arrive at the nomenclature that we all know.
Each 'head' of the muscle will receive the name of extensive, dividing them into vastus medialis, vastus media y vast long. Its extension will occupy the entire rear part of our upper arm, except for the highest part, occupied by the deltoid almost reaching the shoulder. Let's define the vast three:
- vastus lateralis or exterior: Covers from the shoulder to the elbow, in the shape of a crescent.
- vast long: Covers from the shoulder blade bordering the shoulder to practically the end of the upper arm.
- vastus medial or interior: Very close to the elbow it is located, before the joint, inside in this case.
What function does the triceps do?
It will be important to know the capabilities of the triceps to assess its importance within our body as it cannot be otherwise. The triceps will be single muscle of the posterior region of the arm, and is considered the main extensor of the forearm in the elbow joint. If we don't work on it, our weight work on the upper body could come to nothing.
In turn, it will be the muscle in charge of rest the humerus in its upper part, and it will also collaborate in the motor work of the shoulder, in such a way that its location makes it fundamental in the entire upper arm.
With all this, it is also a muscle that acts in favor of gravity. What does this mean? Well, in common actions it does not tend to develop. Under this premise, your training will be twice as important, since without specific exercise for this region your development will be minimal. Unlike the biceps, which we can work on by lifting weights in a common way, the triceps will gain shape and tone by training alone.
Benefits of a strengthened triceps
We have already indicated that the triceps is a timid muscle. Of special importance, we have forgotten it, however its benefits are more than proven and important:
- It will stabilize the shoulder joint and will help its extension. A worked triceps will avoid motor problems and back discomfort.
- Increased range of motion and flexibility of the arms: Not everything is strength and volume, and on the way to that toning, we will obtain a greater degree of mobility in the upper body.
- Key for sports with a lot of use of arms: A tennis player or a volleyball player cannot afford not to work the triceps as they are the key arms and shoulders for him. Likewise, the swimming or basketball They will also need some worked arms.
With all this, it only remains to offer a wide variety of triceps exercises, to achieve an effective and not very monotonous routine: let's go with it!
The best triceps exercises
Below we reveal a complete routine to exercise and strengthen the triceps. They are exercises to perform in the gym, at home or outdoors. Keep in mind that being a small muscle, the amount of load will not be comparable to what can be lifted in squats or chest presses. That's why triceps exercises can be done almost anywhere.
Dippings or drawer bottoms
We start with a very common exercise for the triceps work and that just by seeing it it is clear that it works this region. We will not need more than a gym bench.
- Placing our hands resting on the edge of the bench with the fingers forward and the arms close to the body, we will go down to the ground flexing the elbows to later push the bench up with our hands.
- The feet should be parallel to the shoulders resting on the ground, and the ups and downs will give strength to our triceps.
- This will be the basic exercise. If you want to give it more intensity, you can place your feet on another bench avoiding support with the ground and thus being a more complex point of the exercise.
Triceps kick
Under this somewhat comical name hides the first exercise with dumbbells of the cycle that we present to you.
- Requiring a bench again, we will place one knee and one hand on the bench, taking the dumbbell with the other arm.
- Keeping the arm in its upper part parallel to the body, we will take the dumbbell back, extending the elbow and we will bring it forward slowly.
- Try to keep your upper arm always tense in a straight line to feel the pull of the muscle and exercise it correctly.
- As we always remember, have respect for the weight, and do not force excessively. The objective is the movement, not to exceed the load and end up suffering injuries.
bench press for triceps
It is not an exercise that is very far from the common bench press, and as its name suggests, we will need a gym bench and some dumbbells.
- Lying on the bench and with the dumbbells held on each side of your body at chest height, raise the dumbbells at arm's length and keep them up.
- After a few seconds of holding, lower them slowly.
- Control your breathing so that the exercise is perfect.
Triceps Pushups
Let's go with the effective but feared 'push-ups'. Always recognized for being hard at first and for causing significant muscle fatigue if we take them to failure, this time they hardly differ at all from the classic pectoral push-ups.
- The only difference will be found in that our arms will be at shoulder height, unlike the extension needed for push-ups.
- With it, the elbows will be much closer to the core, which will make the ascent and descent a little more difficult.
- With a slightly higher learning curve, its effect on the triceps is more than proven.
Lying Triceps Extension
We return to the bench and the dumbbells, in this case with only one.
- In this exercise we will seek to fully stretch the triceps with a load weight, and for this we will lie on the bench with our feet on the ground, and we will take a dumbbell (either a heavy one for both arms or two of less weight) with our fingers pointing up.
- We will raise the dumbbells by extending the elbows raising and lowering the dumbbell.
- As in other exercises already explained, remember to have the firm upper arm to notice the weight and avoid possible ailments.
French bench press
First of all a slight indication. The Americans have taken care to call this exercise 'skullcrusher', which means skull breaker. This is a good warning that it requires a learning curve and special care to do it.
- In itself, the exercise is nothing more than a weight lift, either with dumbbells or with a bar, which will pass from our chest to the back of our head approximately.
- We will take the bar or dumbbells from the ceiling behind our head, bending the elbows.
- Carefully monitor the weight you are capable of lifting, and in the first repetitions we advise you to have your trainer nearby in case you need to lend a hand to pick up the weight.
Seated Triceps Extension
https://www.youtube.com/watch?v=6_C4IohqulY
It does not stray far from the stretch lying down.
- In this case, sitting at the end of a bench, we will take a dumbbell with both hands, placing it behind the head forming a ninety degree angle thanks to the flexion of the elbows.
- We will raise and lower the dumbbell from those ninety degrees until it is fully extended.
- After keeping it up for a few seconds, it will be time to lower it slowly.
- Always watch to have the upper part of the arms firm throughout the exercise.
Pulley Triceps Extension
A gym classic. This is the fundamental exercise to take weight, since we have an optimal predisposition of both arms and legs for it.
- Requiring a gym pulley machine, we will place it in a high position, above the head.
- A V grip being preferable, we will lose weight.
- We will place the back slightly inclined forward and the legs slightly separated and flexed.
- Watch that the arms are attached to the body and that they do not separate.
One-arm bent over triceps extension
We return to the bench and the dumbbell. This time, we will sit at one end of the bench leaning slightly forward.
- Taking a dumbbell with one hand and placing the elbow at a ninety degree angle, we will raise the dumbbell until the arm is parallel to the bench.
- After a slight pause, we will return to the starting position.
- Once we do about three repetitions, it's time to change arms.
One arm triceps extension
We close with another exercise very given in gyms.
- Standing up and taking a dumbbell with one hand behind the head, we will raise the dumbbell from the ninety degrees that we have drawn with the elbow to the ceiling.
- We will keep slightly up and we will go down slowly.
- After about five repetitions it will be time to change arms.
Don't forget to stretch!
After a training routine, and even more so when we have based it on weight lifting, it will be key to stretch the muscle group that we have worked on. To stretch triceps we recommend two fundamental static stretches:
- Bring the elbow to the opposite shoulder, and take the other hand to push it. She stays for about fifteen seconds and switches arms. This stretch is very classic for any athlete.
- Raise arm fully and tuck elbow in until hand is next to neck. Take the other arm to support the elbow. Fifteen seconds and change of arm. You will feel the pull in your upper arm and triceps.