For many people, the triceps are a part of the body that brings them head, and who does not fight against the dreaded bat wings? Us this time we want to stop at some exercises that we can do at home or in the gym to work this part.
Of course triceps work is something we must do in conjunction with biceps work to tone the arms and keep them in perfect condition. In addition, this part of the body is one of the areas that suffers the most from weight changes in the body.
For this reason it is good that we know how to do it and keep this part of the body at bay. For this, in this post, we want stop at five exercises that will help us train our triceps at home or in the gym, since most of them we can do without using more material than our body or whatever we have at hand at home.
All the exercises in which we are going to stop are designed so that anyone can carry them outYou do not need to be advanced or a beginner, since what matters is to do it well and concentrate the tension on the part worked, the biceps.
To increase the intensity of these exercises, we can always perform them more slowly and in a more concentrated way.
If these exercises that we are going to cite below fall short, always we can do them in a slower and more concentrated way, in order to increase the incidence in the part worked. But, in any case, the ideal is always to pay the utmost attention to technique.
Isolating the triceps well is essential when we are going to work them, since it is a small muscle, and one of the mistakes that we usually make when working them is carrying too much weight and causing other secondary muscles to kick in. This does not interest us at all, since what we want is to work the triceps and make them support the tension of the exercise.
For this reason, and to achieve it successfully, this routine that we are going to propose to you it will serve to do it in a controlled way and working the muscles from various angles, without taking unnecessary risks or overloading parts that should not be worked when doing a triceps routine.
Triceps dips on a chair or bench
To begin, we are going to focus on a classic to train this part of the body. Is about the triceps dips on a chair or bench. For this, we will need a chair, on which we are going to lean. We will start by sitting on the edge of the chair, the arms are back and the palms of the hands are resting under the butt.
We will do it like this so that the elbows are back and arms as close to the trunk. In this way, the legs will be stretched forward and the rear will be removed from the chair, remaining only supported by the palms of the hands and the heels.
It is important that the elbows are back and the arms close to the trunk when performing the exercise
In this position, and concentrating all the tension on the triceps, we will lower and raise the body, making these muscles carry out this movement. We can add difficulty by raising the legs more on another chair, in this way the route will be greater and the load to be lifted heavier.
Diamond push-ups
Secondly, we are going to stop at a slightly more complicated exercise. It’s about the diamond push-ups. They are so called because it is a variant of the usual push-ups, but we will place the hands joined by the thumbs and index fingers, forming a kind of diamond.
With this shape of the hands, we will rest the entire palm on the ground, which will be at chest level. The body will be placed straight and only supported by the hands and the tips of the feet. This hand posture will force us to concentrate all the tension on the triceps.
They are called diamond push-ups because we will place the hands imitating the shape of a diamond, and thus affect the triceps
Placed in this way, we will lower and raise the body through the action of these muscles. It is not a simple exercise, since the tension is maximum. Therefore, if it is difficult for us, the ideal is to start with the knees supported, and if it continues to be difficult, we can do it standing up, with the body straight, but leaning on a wall instead of on the ground, until we gain strength to continue going forward.
Triceps kick
As a third option we are going to focus on the exercise known as triceps kick. For this we will need a chair to lean on and a small dumbbell. Failing that, we can use a water bottle filled with water or sand, to increase the load with which we are going to work.
We will face the chair, resting one of the hands on the seat. In this way we will lean the trunk forward. The back must remain straight, and the leg on the side of the arm resting on the chair, forward, while the other will be stretched back.
It is important to keep your back straight and for this we will support one arm on the chair and the leg that is on the same side as well
With the arm that is free, we will take the load, and with the elbow bent back, and the arm close to the trunk, we will carry the load back, as if we were kicking in reverse. We will notice how the triceps contracts. It is important not to arch the back, and for this we must look to the front and concentrate all the tension on the worked muscle, which is the one that will support the entire exercise.
Wall triceps extension
In fourth place we are going to stop at the exercise known as wall triceps extension. It is a simpler exercise than the previous ones, but very effective. For this we only need a wall on which we are going to place ourselves with the palms of the hands resting down.
The way you place your hands is important, as it is the key to the exercise. For it We will place them at the level of the face, parallel, and not too far apart, so that the arms are glued to the trunk. The body will be stretched and we will only support ourselves by the tips of the feet. The more we throw the body back, the more it will cost us to perform the exercise.
The placement of the hands on the wall is the key to the exercise in order to be able to perform the movement well and work the triceps
In this position, what we will do is start with arms fully extended, to lean forward. To do this, we must bend our arms at the elbows without losing posture. In this way, we will activate the triceps by throwing the trunk back again to return to the initial position with the arms stretched out. It is important to do it slowly and with concentration to get the best effect.
Squat with triceps crunch with towel
Fifth, we are going to focus on an exercise that combines two movements and works two parts of the body. It’s about the squat with triceps crunch with a towel. For this we will need a towel that we will hold with both hands tightly, so that we generate tension.
We will stand up, with the feet parallel and a little more open than the width of the hips. In this posture, with straight back, and looking straight ahead, we will grasp the towel with both hands with the palms facing down. The arms will be bent upwards when starting.
It is the perfect combination of exercise to work the legs and the triceps at the same time, using only one towel
When we’re high we will perform a squat bringing the butt back, without arching the back. When raising the body, after the descent, we will lower the arms towards the legs, so that we will activate the triceps muscles. It is important to do it slowly and making tension with the towel when holding it, since this way we will achieve better results.
This routine is a clear example that we can work this part of the body anywhere, and gradually achieve the best results. It is not necessary to only go to a training room for this, since as we said before, the triceps are small muscles that must be worked very well to achieve the best effects.
At Vitónica we recommend that you perform this routine about twice a week with four series of about twelve repetitions each of them. With concentration and in a slow and calm way, we will be able to overcome the flaccidity that can appear in this part of the body, and that brings so much head to many of us.
Images | Pexels
Video 1 | Youtube / P4P Spanish
Video 2 | Youtube / HowCastSpain
Video 3 | Youtube / Toni Lloret – TOLLO
Video 4 | Youtibe / Fit2Eat Program
Video 5 | Youtube / EP Training
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