Triceps Exercises – Build And Strengthen Your Triceps
If you are trying to build or tone your triceps, this article will give you some great triceps exercises for you to work with.
Your triceps muscle group is also known as the triceps brachii. This muscle group is found along the bottom part of your upper arm. The primary action of this muscle group is to extend the elbow. In other words, you use your triceps brachii to straighten your arms from the folded position. Compared to the biceps brachii, the triceps brachii is relatively weaker in terms of the total power that they can exert when asked to perform concentric contraction. However, this does not mean that your triceps brachii is useless.
In fact, the triceps brachii plays an important role when you are carrying objects. During the lifting phase of an object, this muscle group does not play much role, as the biceps brachii exerts majority of the concentric contraction to lift the object. However, during the carrying phase, the triceps brachii does a lot of effort to prevent the object from falling off. This muscle group sustains an eccentric contraction. If you want to perform better in this task and other relevant and functional tasks, you should perform triceps exercises.
The triceps exercises work in different ways, depending on the type of triceps exercises that you will choose. If you are planning to perform stretching exercises for your triceps, this muscle group will work by adapting to the new muscle length that it is somehow exposed to. When this happens, the length of the muscle fiber gradually elongates, such that you will notice that your elbow flexion has increased.
However, the effects of the stretching triceps exercises do not take place overnight. According to various studies, you will need to perform at least 30 seconds and three repetitions of gentle manual stretching for your triceps brachii for the stretching triceps exercises to have their effects on your muscles. For people with neurological conditions, you may need to prolong the stretching maneuver for up to five minutes. These exercises should be regularly done for at least two months.
As for strengthening triceps exercises, you will have to perform at least ten repetitions with three sets of these exercises. That is the ideal initial frequency for beginners. The ideal duration is at least three times a week. It is advisable that you do not perform strengthening exercises on consecutive days. As you start to gain more strength from the resistance exercises, you should progress your exercise program by increasing the repetitions and sets before increasing the weight of your dumbbells.
Prior to performing the triceps exercises, you should remember some important points. First, you have to keep in mind to assume a proper initial position before you proceed with either resistance or stretching triceps exercises. It is highly advisable to have your upper arm stabilized before the exercise. At the same time, it is also important for you to be comfortable before and during these triceps exercises.
Usually, the beginners who perform resistance exercises makes use of the dumbbells that weigh around three pounds. However, this usually applies to the well population. To assume the initial position, you should raise the arm where you intend the exercise overhead. After that, bend along the elbow and hold the dumbbell using this arm. Using your other hand as stabilization, hold your opposite elbow so that it remains in place. Then carefully, extend your elbow with the dumbbell. To avoid having a sudden spike in blood pressure, you are advised to exhale when you are exerting the most difficult part of the triceps exercises. Conversely, you should inhale when you are about to lower the dumbbell. This is especially important if you have heart conditions or hypertension.
Video demonstrating 10 best triceps exercises