The triceps or also musculus triceps brachii is a muscle which is located on the back of the Oberams. The function of the triceps is the bent forearm can be pulled backwards. He is about 4 cm thick and around 600 grams. The musculus triceps brachii consists of three different heads. The so-called caput longum is the long head and rises on the shoulder blade below the glenoid, while the other heads two short of the upper arm from spring. The triceps is an important upper arm muscle for the execution of many exercises in motor sport and is trained with special exercise sequences. Below we have collected five of the best and most popular exercises for the triceps friends, who can ensure that the triceps quickly gains in volume and strength. During all exercises you should make sure that the arms through are slightly bent and never quite getreckt. This position protects the elbow and prevents injuries.
1 dips
The so-called dips are a classic exercise for triceps training. You can run anywhere, and need no special equipment. Only two chairs or a bench can be used for the exercise of the dips. We want to run the sample from dips to a Chair up here. You begin the exercise by you attack the corners of the Chair with both palms, while you stretch your arms. The feet are also stretched. Now you do the arms and lower down the buttocks so long until it's close to the ground. From this position you lift the body back upwards, by you stretch your arms again. Make sure that you place your heels shoulder width on the ground. When lowering the body you are inhaling, while you breathe out again when you set up and stretches the arms.
2. triceps curls
All curls can be performed with different weights and different positions. Triceps curls can be performed with one arm, as well as with two arms. There are barbells, dumbbells or a SZ rod for this exercise. You can use even fitness tapes for this exercise. As an example, we have chosen curls standing with a dumbbell. Begin in the position of the arm-stretching, by holding the dumbbell set. Make sure that the arm is slightly bent. For the stabilization of body weight, you attack with the hand of the opposite arm under the armpit. Now you're starting to lower the arm and go back again to the starting position. The starting position can be run both stretched and flexed arm.
3. Push downs on the cable
Triceps press on the cable is running a short rod is pushed down with your hands. The shape of the rod determines what muscle game is specifically trained for the musculus triceps brachii. In this exercise, you standing upright and attack to the bar with both hands left and right. You inhale and push the rod down. The end position is held approximately 1 to 2 seconds. It is important that the upper arms lie closely on the body and in this position not to be changed. Only the forearms are moved, fluent move with respiration.
4. French Press on an incline bench
French Press is an exercise that is running mainly lying on a bench. The training effect can be increased when the Bank in a 45 degree angle is positioned. The exercise is also effective with a SZ bar, that attack in the middle with straight arms. We want to perform this exercise as an example. You lay on the incline bench at the beginning of the exercise and stretch the arms. You can hold two dumbbells, a barbell or a SZ rod in his hand. The positioning of the hands on the pole is important because the grip position determines which force version the arms need for movement. In the stretched position of the arm, you slowly bend the forearms and are trying to hold the barbell above your head. Then you press back again the rod in the track position. The arms are not quite stretched through, but slightly bent, so that the elbow is not to strain is important also in this exercise.
5. triceps extension overhead (dumbbell)
Performing the exercise triceps extension overhead, you should either sit on a bench or a chair with backrest can prevent no hollow back in the movement of the exercise. At the starting position, the arms are stretched and held the dumbbell with both hands. You're starting to breathe now and slowly bend the forearms back. The arms are stretched back from this position, while you breathe out slowly. The long head of the musculus triceps brachii and us are the Knorren muscle in this exercise
The so-called dips are a classic exercise for triceps training. You can run anywhere, and need no special equipment. Only two chairs or a bench can be used for the exercise of the dips. We want to run the sample from dips to a Chair up here. You begin the exercise by you attack the corners of the Chair with both palms, while you stretch your arms. The feet are also stretched. Now you do the arms and lower down the buttocks so long until it's close to the ground. From this position you lift the body back upwards, by you stretch your arms again. Make sure that you place your heels shoulder width on the ground. When lowering the body you are inhaling, while you breathe out again when you set up and stretches the arms.
2. triceps curls
All curls can be performed with different weights and different positions. Triceps curls can be performed with one arm, as well as with two arms. There are barbells, dumbbells or a SZ rod for this exercise. You can use even fitness tapes for this exercise. As an example, we have chosen curls standing with a dumbbell. Begin in the position of the arm-stretching, by holding the dumbbell set. Make sure that the arm is slightly bent. For the stabilization of body weight, you attack with the hand of the opposite arm under the armpit. Now you're starting to lower the arm and go back again to the starting position. The starting position can be run both stretched and flexed arm.
3. Push downs on the cable
Triceps press on the cable is running a short rod is pushed down with your hands. The shape of the rod determines what muscle game is specifically trained for the musculus triceps brachii. In this exercise, you standing upright and attack to the bar with both hands left and right. You inhale and push the rod down. The end position is held approximately 1 to 2 seconds. It is important that the upper arms lie closely on the body and in this position not to be changed. Only the forearms are moved, fluent move with respiration.
4. French Press on an incline bench
French Press is an exercise that is running mainly lying on a bench. The training effect can be increased when the Bank in a 45 degree angle is positioned. The exercise is also effective with a SZ bar, that attack in the middle with straight arms. We want to perform this exercise as an example. You lay on the incline bench at the beginning of the exercise and stretch the arms. You can hold two dumbbells, a barbell or a SZ rod in his hand. The positioning of the hands on the pole is important because the grip position determines which force version the arms need for movement. In the stretched position of the arm, you slowly bend the forearms and are trying to hold the barbell above your head. Then you press back again the rod in the track position. The arms are not quite stretched through, but slightly bent, so that the elbow is not to strain is important also in this exercise.
5. triceps extension overhead (dumbbell)
Performing the exercise triceps extension overhead, you should either sit on a bench or a chair with backrest can prevent no hollow back in the movement of the exercise. At the starting position, the arms are stretched and held the dumbbell with both hands. You're starting to breathe now and slowly bend the forearms back. The arms are stretched back from this position, while you breathe out slowly. The long head of the musculus triceps brachii and us are the Knorren muscle in this exercise
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