💪TOP 3 TRICEPS EXERCISES

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🔥TOP 3 TRICEPS EXERCISES

🔥TRICEPS EXTENSION

TRICEPS EXTENSION
TRICEPS EXTENSION

3 Things to Avoid:
❌ Hands Stay Together
❌ Bending knees for momentum
❌ Not a full extension

3 Things to Include:
✅ Hands Apart Up Top
✅ Body Stable
✅ Full Tricep Extension

HOW TO TRICEPS EXTENSION
HOW TO TRICEPS EXTENSION

🔥Bar Pushdown

The bar pushdown is similar to the rope pushdown but slightly less effective at about 67%.

Bar Pushdown
Bar Pushdown

This exercise is usually done on a cable machine at the gym using a small bar attachment, although you can also do this exercise at home with an exercise band and a small pole or bar threaded through the handles.

The key to this move is to keep the elbows stationary as you push the weight down. If you lift the bar too high (say, higher than neck level), your elbows may come forward, making the exercise less effective.

How To:

  1. Stand in front of a cable machine, holding onto the bar with the elbows bent to about 90 degrees.
  2. Keeping the elbows stationary, push the bar down, contracting the triceps as you extend the arms.
  3. Bring the bar back up to about chest level without moving the elbows and repeat for 1-3 sets of 8-16 reps.

🚨Skull Crushers Proper Form

Skull Crushers Proper Form
Skull Crushers Proper Form

HOW TO:

3 Things to Avoid:
❌Moving Multiple Joints- When you move more than just your forearms, you will engage more muscles than just triceps and this exercise becomes less isolated.
❌Wrists Bent- It is very easy to allow wrists to bend backwards when lowering the bar behind the head. Make sure your wrists remain locked and maintain a tight grip.
❌Too Much Momentum- Too much momentum is another issue that causes this exercise to become less isolated. Often too much momentum is generated by moving multiple joints and by not controlling the reps.

3 Things to Include:
✅Only Moving Forearms- Keeping a strict movement by only moving the forearms will help to engage 100% triceps and take other muscles out of the equation. More isolation results in more effective sets.
✅Wrists Locked- Keeping wrists locked will prevent wrist injury and will also generate more power.
✅Controlled Reps- Slow and controlled reps will increase time under tension and will maintain continuous strain of the triceps resulting in a more effective set.

 

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