I believe many people know where the triceps brachii is located. There are actually many ways to train the triceps brachii. Of course, if you train the triceps brachii well, it will make you feel better. The handsarms are more beautiful. How to exercise the triceps at home? I believe some people still know how to exercise. method. So, what are the triceps exercises at home? How to train triceps? Let’s take a look together below,
How to exercise triceps at home
1. Seated single-arm dumbbell flexion and extension: I really like doing this exercise because you can feel that all the pressure is concentrated on the triceps brachii. Use a lot of weight when practicing, and only do 6-8 times in each group. Do not perform a peak contraction because the purpose of this exercise is only to increase the size of the triceps. Action essentials: Hold the dumbbell overhead with one hand, keeping the arm close to the face, control the dumbbell and slowly lower it toward the other shoulder behind the head, keeping the elbow joint abducted.
2. Flexion and extension after sitting with bells in both hands: This action uses a larger weight and the number of times is reduced accordingly. Each group is 6-8 times, and done in 3 groups. Hold a heavy enough dumbbell with both hands, palms upward, arms straight, place the dumbbell above your head, and then perform flexion and extension movements under control. The position of the elbow joint in this exercise is not important, because the weight of the dumbbell has put the elbow joint under strong pressure and cannot move much. Likewise, peak contractions are almost impossible to perform because of the weight. But one thing is very important, that is, you should try to make the triceps brachii congested when doing exercises.
The triceps brachii is one of the most powerful muscle groups in the body. It can assist the deltoid and pectoralis major muscles to complete their movements better, thus being able to lift twice as much weight as your body weight. Such a perfect strength combination cannot be developed by just 3-4 exercises. You have to train it from different angles, stimulate different parts of it, and use different training movements and weights.
Precautions for exercising triceps at home
1. No need for a weak movement
This is a common mistake, especially among beginners who have not yet understood that not all movements are created equal. Veterans often begin triceps exercises with push-downs. This is a single joint movement. However, joint movement limits how much weight you can push. Your best bet is to choose a heavier, multi-joint exercise to start your triceps training.
This is easy to understand by analogy with chest training. When both sets of joints work together (shoulders and elbows in the case of triceps), you recruit more musculature and therefore can lift more weight than you could with isolation exercises. Even though you lose some focus on the muscles, the goal of your first movement is to maximize the load.
The multiple joints of the triceps include weight-bearing parallel bars, parallel bar machines, and narrow-grip bench presses. Single-joint exercises like the push-down can be done as a warm-up at the beginning. But these sets should not be pushed to failure.
2. Don’t forget to add an overhead arm movement
Among so many triceps movements, you can easily choose many, but only one movement can effectively stimulate the long head. The long head of the triceps connects to the shoulder joint, which means it can only be fully stretched when your arms are raised overhead. If a muscle is fully stretched, it will be stronger than a muscle that is not fully stretched. That's why.
3. Don’t let your elbows abduct
Single-joint exercises for the three heads have one thing in common: elbow joint extension. The elbow changes from a highly bent state to a straight one. However, if you allow the elbow joint to abduct, the efficiency of this movement is reduced. To isolate surrounding muscle groups such as pecs and delts, you need to keep the elbows as tight as possible. When doing overhead arm extensions, close-grip bench presses, machine parallel bars, or other triceps movements, be careful not to open your elbows outward and keep them close to you.
4. Don’t limit the range of motion for the sake of weight
If your main goal is to gain weight, you may be making this mistake all the time. As mentioned in point 2, muscles are stronger when they are fully stretched. Full stretching means full range and better overall development.
By rushing for results, you may sacrifice range of motion, which means you may only do half-range sets. This is an advanced skill, but it supplements the whole movement, not replaces it.
You may see someone doing half-rep sets on the pressdown and doing them really hard. In these examples, the muscle is nowhere near its fully stretched position. The answer is to reduce the weight and make sure your elbows are close to 90 in each setSpend.
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