Triceps training helps to tone, reduce sagging, increase the volume of the triceps muscle, popularly known as the bye muscle, and also improve elbow support, flexibility and arm strength and should be added to your exercise routine. weekly.
Triceps exercises can be done with or without the use of weights, however it is important to take into account the physical conditions and limitations of the body to avoid any type of injury such as triceps rupture or tendinitis, for example. That’s why you should warm up before exercising, and it’s a good option to move your arms up and down alternately, several times at a fast pace or do jumping jacks, for example.
The ideal is to have a medical evaluation before starting any physical activity and have guidance from a physical educator who should indicate the weight for each exercise individually.
How to do triceps training
Triceps training can be done 2 to 3 times a week, in 2 to 3 sets of 10 to 12 repetitions, depending on the exercise. The ideal is to choose 3 to 4 exercises per workout.
7 triceps exercises to do at home
Some exercise options for doing a triceps workout at home are:
1. Non-bench triceps
Triceps bench presses help work the strength and endurance of your triceps, as well as your shoulder, back, and core muscles, which helps strengthen these muscles and improve balance and posture. To do this exercise it is not necessary to use weights, just a chair or bench.
How to make: Take a chair or bench, sit on the bench and place your palms on the seat, close to your thighs. Keep your arms on the seat and move your body forward, with your legs straight. Bend your elbows, lowering your body as far as possible until your elbows form a 90-degree angle, supporting your body weight on your arms. Push your body upwards to restart the movement. Do 3 sets of 10 to 12 repetitions. If the exercise is very difficult, you can perform it with your knees bent and bring your feet closer to your body to perform the up and down movements.
2. Standing triceps extension
The standing triceps extension works the strength of the triceps, deltoids and trapezius and must be done using weight such as a dumbbell or, if you don’t have one, you can place one or more 1kg packages of rice or beans inside a backpack, or use a plastic bottle with sand inside, for example.
How to make: Standing with your feet hip-width apart, hold the weight with both hands behind your head, with your elbows bent, forming a 90-degree angle. Lift the weight, stretching your arms upwards and slowly lower your arms back again. It is important to keep your abdomen contracted and your back straight.
The movement must be done by inhaling air when the arms are back and exhaling when the arms rise. If it is difficult to do the exercise standing up, you can do it sitting, as long as you are careful to keep your spine straight. Another variant of this exercise is to use a weight in each hand. This exercise can be done in 2 to 3 sets of 10 to 12 repetitions.
3. Lying triceps extension
The lying triceps extension is another good option for the triceps, as it works on strength, resistance, as well as stimulating an increase in muscle mass and volume. To achieve these objectives, you must use weights such as dumbbells, a barbell or a plastic bottle with sand inside, for example.
How to make: Lie on the floor and bend your legs slightly, so that your feet are flat on the floor. Holding a weight in each hand, stretch your arms upwards pointing towards the ceiling. Then bend your elbows back until your hands with the weights are close to your shoulders. Return to starting position. Repeat this movement 10 to 12 times doing 2 to 3 sets.
4. Triceps kickback
The triceps kick is an exercise that helps to gain strength and muscle mass in this region and must be done using weights such as a dumbbell or plastic bottle with sand, for example.
How to make: Stand with your knees slightly bent and lean forward with your back straight. Hold the weight with one hand and position your arm straight in line with your body. Bend the arm holding the weight forward, making a 90-degree angle at the elbow. Another way to do this exercise is to hold a weight in each hand and perform the movement with both arms at the same time. If it is difficult to do the movement while standing, you can rest one of your knees on a bench or chair, for example. Repeat this movement 8 to 12 times and repeat with the other arm. This exercise can be done for 3 to 4 sets.
5. Lateral arm raise
The lateral raise works the strength and endurance of the triceps, in addition to the shoulder muscles, helping to maintain posture and balance. This exercise must be done using weights such as dumbbells and, if you don’t have them, you can use a plastic bottle with water or sand or backpacks with 1 or 2 kg of rice or beans in each one.
How to make: Stand with your legs shoulder-width apart and slightly bend your knees. Hold a weight in each hand, with your arms aligned with your body. Slowly raise your arms to shoulder height and slowly return to the starting position. It is important to contract your abdomen, inhale while your arms are aligned with your body and exhale when you raise your arms. Do 2 to 3 sets of 10 to 12 repetitions.
6. Incline push-up
The incline push-up is an exercise that helps work the strength and endurance of the triceps, biceps and deltoids.
How to make: Get a surface to create your body’s incline such as a stool, chair, beanbag, exercise ball or a step exercise platform. Rest your hands on the inclined surface, with your arms aligned with your body, at a distance slightly greater than shoulder width and your feet on the floor. The body must be straight with the back aligned with the torso. Contract your abdomen, flex your elbows until your chest touches the surface and return to the starting position. You can do 2 to 3 sets of 8 to 10 repetitions each, resting for 60 to 90 seconds between sets.
7. Forearm plank
The forearm plank is considered a complete exercise, as it works the triceps, abdomen, core and other muscles in the body such as the biceps and shoulders. There is no need to use weights or dumbbells for this exercise.
How to make: lie on your stomach and then raise your body, resting only your forearms and toes on the floor, always with your abdomen and glutes contracted and your head and body straight, aligned with your spine. You must remain still in this position for as long as possible. You can start with 30 seconds and gradually increase the time. This exercise is not done in sets.
5 triceps exercises to do at the gym
Some triceps exercises to do at the gym are:
1. Pulley high as a rope
The high pulley exercise with rope is done on a cable machine and works the triceps in isolation, increasing strength and muscle definition.
How to make: Place the weights on the machine with the safety pin and attach the rope to the pulley. Hold the ends of the cable with your hands, with your torso slightly tilted forward, your abdomen contracted and your elbows resting on your sides, which should remain motionless during the movement. Slowly lower your forearms until they are close to your body, with your arm completely extended. Then raise your forearms to the starting position. Repeat the movement 8 to 16 times in 1 to 3 sets.
2. Parallel bars dip
The triceps dip on parallel bars can be done with your own body weight or even using weights, such as ankle weights or a weight plate attached to a belt around your waist.
How to make: Standing and position yourself in front of the parallel bar machine. Place one hand on each side of the bar, contract your abdomen, bend your knees and lift your body until your arms are straight. Then, bend your elbows and lower your body slowly, without placing your feet on the floor. Do 6 to 8 repetitions for 2 to 3 sets. The repetitions and number of sets can be increased over time.
3. Machine diving
Diving on the machine is a great exercise for strengthening and increasing muscle mass in the triceps, as well as strengthening the shoulder and chest muscles.
How to make: place the weights on the machine and the safety hooks on the weights to avoid accidents. Sit on the machine with your back straight against the back of the bench, knees at a 90-degree angle, abdomen contracted and feet supported on the machine. Place your hands, one on each side, on the side bars of the device. Raise the side bars slowly, bending your elbows back until they form a 90-degree angle between your upper arm and forearm. Lower the bars until your arms are completely straight. Do 3 sets of 8 to 10 repetitions.
4. French thread
The inclined cable French curl is a great gym exercise for the triceps, strengthening and increasing muscle mass and the definition of this muscle.
How to make: adjust the weights on the device and place the safety pin. Position yourself with your back to the device and raise your arms to grasp the ends of the cable with your elbows bent. The body should be slightly tilted forward and the feet positioned slightly apart in front of the other. Pull the rope upwards, keeping your arms at the sides of your head until they are completely stretched. Lower your forearms to the starting position.
The movement must be done by moving only the forearms, while the arms remain stationary next to the head. You can do 3 sets of 12 to 15 repetitions.
5. Triceps cable kickback
The cable triceps kickback is a variation of the triceps kickback done with dumbbells, to strengthen and increase muscle mass.
How to make: Select the weights on the device and place the safety pin. Adjust the height of the pulley, which should be at knee height. Position yourself facing the device, bend your knees and lean your torso forward, so that your back is straight and forming a 90-degree angle with your legs. Your abdomen should be contracted and your feet should be hip-width apart. The arm should be positioned at the side of the body. With one hand, grab the end of the rope and pull the weight, moving only the forearm, until the arm is completely stretched at the side of the body. Return to the starting position and repeat the movement 12 to 15 times in 2 to 3 sets. Then do the exercise with the other arm.
What to do after training
After triceps training, you should do stretches to help relax your muscles, tone your muscles, improve flexibility, increase circulation and prevent injuries.
1. Horizontal stretch
Horizontal stretching should be done standing up to allow for a good stretch of the triceps, increasing flexibility and range of arm movements.
How to make: Standing, with your legs shoulder-width apart and your knees slightly bent, place your right arm across the front of your body, at shoulder height. With your left arm, hold your right arm in this position, pressing your right arm into your chest. Hold this position for 30 seconds and repeat with the left arm. You can do 3 to 4 repetitions for each arm.
2. Overhead stretch
This stretch allows you to stretch the triceps, chest and spine, and should be done standing or sitting.
How to make: Raise one arm and bend the elbow, placing the hand toward the back or back of the neck. With your other arm, pull your elbow toward your head to stretch your triceps. Do this movement for 20 to 30 seconds. Repeat with the other arm. This exercise is not done in sets.
