3 Triceps Exercises for Upper Arm
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by: letease
The triceps are the muscles that are located on the back of the arms and often have a tendency to become flabby unless they are specifically worked upon. There are a number of exercises that can target these muscles although the most common are the kickbacks, extensions, presses and dips.
1. Kickbacks and Extensions - The basic kickback and extension exercises involve the straightening of the arms, and thus the triceps muscles are made use of.
Basic Kickbacks work by extending the arms whilst the body is in a bent over position. The arms are then straightened out behind the body and thus the triceps are squeezed. Although it is important to remember to ensure that the back is not overstretched during the bending over, the use of dumbbells does increase the difficulty and thus increases the development of the triceps over time.
2. Triceps Presses - Similar to extensions and kickbacks, triceps presses also involve the straightening of the arms, although they are slightly more difficult as the exercises take place whilst you are laid down.
Dumbbell Triceps Presses work by lying down and the extending your arms straight up over the chest, ensuring that palms are face in. holding the dumbbells. Elbows are then bent to move the hands next to the ears, and then the triceps are then contracted to straighten the arms. During the process elbows should remain steady with the work being done by the forearms. The weight of the dumbbells can be increased as the triceps build up in strength.
3. Triceps Dips and Push Ups - Some of the most advanced triceps exercises involve dips and push ups and thus they also help with the development of other muscles in the body.
Triceps Dips are one of the easiest exercises as they can be done with only one piece of equipment, a chair. Start by sitting on the chair and then position your hands next to your hips. Then lift yourself up onto your hands and move your hips forward so that you are no longer over the chair. Bend your elbows and lower your hips down as well, then push back up to finish one dip. The number of repetitions can be increased over time, and also difficulty can be added by moving your feet further away from the chair, or by raising your legs onto a second chair.
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