Table of Contents
Description
Muscle Engage in Triceps Exercise
Triceps Burnout Routine for Maximum Growth
- Pull down
- Single Arm Push Down
- Cable Incline Extension
- Kick Back
- Reverse Push Down
- Cable Lying Extension
- Over Head Extension
Medial Head: It is primarily located a little behind your humerus (arm bone), which is deep inside. You find these in the lower part of your long head and lateral head. This helps in straightening your elbow.
Lateral head: It originates on the back side of your arm, and this helps in making your arm look broad. This supports you in pushing activity and also helps in straightening the elbow.
Muscles Engage in Triceps Exercise
Anconeus: This muscle is near the elbow, meaning it is between the triceps and forearm. It indirectly supports the movement of elbow and arm muscles, by keeping the elbow in steady condition.
Deltoid: This is one of the shoulder muscles which supports the movement of your arm muscles.
Core Muscles: These muscles are divided into 4 parts: Abdomen, Lower Back, Hips, and Pelvis muscles.
Abdomen: It is also named abs. These muscles are in the front of your stomach. It helps with bending your spine.
Lower Back: It is also called lumber muscle. These muscles are located in the lower part of the spine. It also helps you with bending and standing straight and also supports the spine.
Hips: These originate between your thighs and lower abdomen. They also support the movement of your lower body.
Pelvic Muscles: These muscles are located below your lower abdomen and between the hip bones. They support your bladder and intestines, and also help with urination as well as hip movements.
Forearm: It is mainly the part of your arm which starts from your elbow to your wrist. These muscles help in rotating your fingers and wrist movements.
Triceps Burnout Routine for Maximum Growth
Pull down
It targets the lateral head and medial head, a good variation because it trains the direct muscles, there is no involvement of any major muscles, And if a rope is attached, it also targets the long head lightly, because of the movement of the wrist.
How to do:
- First go to the weight machine, set the pulley to high, attach the bar.
- Get a good grip on the bar, take a step backwards so that the range of motion increases. Inhale slightly bent forward.
- Bring the bar down using your forearm and elbow, squeeze the muscle, and pause for a second.
- Simultaneously release the bar slowly when exhaling.
Single Arm Push Down
Works well in muscle imbalance, because you act single-handed. Here, the variation can perform control moments even with more weight, and body builders and athletes prefer it more for their weak areas. "By isolating one arm at a time, the single-arm triceps pushdown maximizes control, tension, and peak contraction — leading to better triceps growth and symmetry." says Brad Schoenfeld, PhD – Hypertrophy Expert.
How to do:
- Attach D bar and perform single-handed.
- Set the pulley on high, ensure the load is medium, too much weight can put strain on wrists and shoulders.
- Make a grip on the bar, keep arms steady, chest tight, inhale, bring the bar lower, squeeze the muscles, ensure the other hand is behind the back.
- It is also important to maintain muscle tension.
- Slowly release the bar and make sure you take the bar in a controlled way.
- Repeat
Read More: How to do Lats Pull Down : Benefits ,Tips, Variations , Comparison
Cable Incline
How to do:
- Go to the cable machine and set the bench directly below it and set the bench at 30-40 degrees.
- Set the pulley high and attach the bar.
- Pull the bar and sit on a bench, make the shoulder cuffs backwards, lift the chest, strengthen the core, bring the bar down, do full muscle contraction, pause.
- Slowly release the bar and make sure the arm position is constant and keep the arms and forearms slightly upper than 90 degrees starting point.
- Perform 3–4 sets, 10–12 reps.
Kickbacks
How to do:
- Set the pulley at a low level, the trick of this workout is that you can execute it single-handed and can apply more load.
- Grab the hook of the pulley and go a step backwards, bending at 90 degrees.
- And take support to make balance, keep knee slightly bent.
- Hold the hook, move it back in direction, with the help of your forearm and elbow, squeeze the muscles well.
- Exhale, release the hook in a slow manner and ensure to make the shoulder blades retract and keep them tight.
Reverse Grip Push downs
It targets the long head of the triceps, also engages the shoulder and forearm more, and is also known as underhand exercise. This exercise is also good for those who have elbow pain during push-down moments . You can do this variation as it does not put tension on the elbow and also increases the strength of the forearm.
How to do:
- Get into the cable machine, set the pulley on high.
- Make a grip, but the palm portion faces towards you.
- Take a step backwards, inhale, tighten your core, bring the bar downwards, squeeze your muscles well.
- And release slowly, ensuring arms are focused on one place, to maintain good muscle tension.
- Starting position arms should be slightly above 90 degrees.
- Execute with a medium load, or else feel pain in the forearm portion.
Cable Lying
How to do:
- Take a flat bench and set it on the cable machine, set the pulley at a low position.
- And attach the bar, have a good grip on the bar, tilt the arms a little, place arms straight near to your ears and take the bar down to your forehead.
- Exhale then up, here the squeeze position will be at the top.
Overhead
Here you will be able to stretch your tricepsbrachi more and also do more strengthening, it mainly targets long head and tries to give a good shape along with more 3D looks.
How to do:
- Go to the cable, set the pulley on low, attach the bar or rope.
- Grab the bar and take it overhead and take a step forward to stretch the muscle.
- Before starting, Ensure the elbow is not too far out, just slightly to the side of the shoulder, lift chest.
- Inhale, take the rope upwards and squeeze the muscle, and confirm keep spinal neutral.
- Slowly bring the rope downwards, Repeat.
Benefits
- Triceps training is important, as it helps in every workout.
- Strong tricepsbrachi means quick results, improved pushups and bench press.
- It also improves in performance and technique. The more you train, the fewer joint injuries.
- It not only increases arm size, but also improves forearm strength, with the help of which you can easily do heavy lifts.
- Weak tricepsbrachi means, can be seen in mobility, and increases the chances of long-term joint problems.
- “People focus too much on biceps, but it's triceps that give your arms that thick, dense look — especially from the side and back.” says Men’s Health Fitness Contributor.
Tips
- For extension moment Squeeze well in every repetition.
- Ensure you pause between the squeeze point and starting point.
- While performing extension moment, do not move your arms at all, keep them steady, use forearm and elbow only.
- Take steps backwards to perform, for full range of motion and for more muscle tension.
- Always lift chest and keep core tight while performing, only then you will make a muscle-mind connection and get quick results.
- It's crucial to choose a weight that allows for proper form and a full range of motion, lifting too heavy can compromise the effectiveness of the exercise and increase the risk of injury, according to SQUATWOLF.
Cable Triceps Extension vs Barbell Tricep Extension
In Cable movement, there is constant tension in every reputation, as compared to barbells.
In cable variations, there is not much stress on the elbow and wrist, and direct muscle contraction is achieved.
In Barbell Extension, you get help in gaining muscle mass.
In the Extension cable, you get a complete definition.
Cable variation is a safe movement where you can do heavy load and controlled repetitions on a cable, you can make a good muscle-mind connection.
But in barbell movement, you target the triceps. Along with that, shoulders and chest also get good engagement, along with it gives overall strength.
In cable workout, you also get growth in negative (eccentric).
FAQ
1.How to get Bigger Triceps?
Ans. For bigger triceps, do kickbacks or skull crushers.
2.Where are the Triceps?
Ans. These muscles are on the opposite side of your arm.
3.Are dips good for Triceps?
Ans. Yes, this exercise gives a good definition to the long head and lateral heads.
4.Do Hammer Curl work Triceps?
Ans. No, it trains biceps muscles only.