Triceps exercises
Tricep extensions
The triceps are muscles located on the back of the arm. In the right proportions, they correspond approximately to 2/3 of the total volume of the arm. The triceps extend the elbow. They are heavily used during polyarticular exercises dedicated to the pectorals and shoulders.
The triceps extension for which muscle groups?
When extending the elbow behind the neck, all the triceps muscles are used (vastus medialis, vastus lateralis and long portion).
The elbow-up position stretches the long portion which is therefore put to more use.
How to perform the tricep extension in the neck?
In standing or sitting position, it is essential to fix the bust thanks to a good sheathing of the abdo/lumbar belt.
This exercise can be done with one arm or with both. Working with one arm requires less heavy loads but guarantees equivalent work with both arms.
2 sets of 12 to 15 repetitions.
3 sets of 12 to 15 repetitions.
4 sets of 12 to 15 repetitions.
The movement consists of placing the elbow(s) vertical to the body. With the fixed elbow(s) in a high position, extend the arm(s) so that the weight is above the head.
Then, go back down to the initial position with the elbow(s) flexed. It is important to keep the arm close to the head to allow the forearm to descend behind the head, towards the neck.
Coach's advice
- Whether standing or sitting, it is important to be well sheathed.
- The elbow(s) is (are) a fixed point throughout the movement.
- Keep the arm close to the head so that the weight passes freely behind the head.
- When exercising with both arms, be sure to work your triceps equally.
- The use of a bench with backrest secures the back more but does not always allow full amplitude when the backrest is high.
The bar on the forehead :
The triceps cause the extension of the elbows and strongly contribute to the work of the pectorals and shoulders.
Other muscles intervene in support of the musculation of the triceps at the bar: the forearms which stabilize and help to maintain the bar.
How to perform the triceps bar in the front?
Lying on a bench, place your feet flat on the ground or brace them for good stability.
Grasp the Z (or straight) bar in an overhand position and place it perpendicular to the body, arms straight. The Z bar spares the wrists more.
For a perfect execution, it is necessary that the elbows are fixed and that the arms do not move. The only moving parts are the forearms.
Bring the bar back to forehead level, taking care to always keep your elbows close together. Then, go back to the initial position, the extension of the elbows is complete, you contract the triceps before going down again.
There is a supine alternative to this exercise. The instructions for this movement are the same. The elbows are fixed and tight, lower the bar towards the forehead before raising arms outstretched. From a muscular point of view, it is the vastus medialis that is more stressed.
Variations on the inclined bench are also possible, allowing more marked work on the long portion of the triceps. In this case, the work of the arms is done perpendicular to the ground.
Coach's advice
In supination, the stress on the forearms is greater, it is difficult to use heavy loads.
In a similar position, this exercise can also be done with dumbbells, but with a higher risk of elbow pain if performed incorrectly.
At the low pulley, depending on the use of the bar or the rope, the movement is more comfortable for the wrists, but the tension remains continuous.
One arm at a time or both simultaneously. Whatever the option, it is essential to fix the elbows in a high position.
High pulley triceps extension :
as its name suggests, the two-handed triceps extension works primarily on the triceps muscles.
Alternating grips (pronation, supination, neutral) and different accessories (small straight bar, inverted V-bar, rope) promotes good work of the three bundles that make up the triceps (long portion, vastus medial, vastus external).
After selecting the load and choosing the technique, stand facing the pulley and grab the grip (accessory&grip).
The small straight bar or the pronated bar (V bar) are two devices whose impact on the triceps is quite similar.
On the other hand, the high pulley rope triceps extension has an increased action on the outer part of the arm.
In the starting position, lower back locked and shoulders low, push towards the floor with maximum elbow extension.
Then, come back up, holding the load until the forearm forms a right angle with the arm.
To target the long portion of the triceps, alternate with dumbbell extensions behind the head.
Coach's advice
- For good stability it is preferable to tilt the bust slightly forward, especially when the weights increase. This allows a good execution without risk for the back.
- Always take care to keep your elbows close to your body throughout the movement.
- The alternative with a supine grip is interesting to target the vastus lateralis more.
4 to 6 sets of 8 to 12 repetitions.
- It is essential to fix the elbow in order to isolate the work of the triceps.
- Execute a movement in all its amplitude with a maximum extension.
- Privilege the quality of the movement to the load.
- Exercise the left and right arm on equivalent sets.
Conclusion
The triceps are the largest muscles in the arm. A complete triceps program must include exercises with dumbbells, bars and for experienced athletes, body weight. Limiting yourself to dumbbell training may not be enough to develop harmonious triceps.
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