Muscular mechanics
The triceps muscle - triceps - occupies the entire back surface of the arm above the elbow and consists of three heads: lateral, medial and long. Lateral and medial origin from the humerus, long - from the scapula. Coming together, all three heads form a powerful spindle-shaped abdomen, passing downward into a strong tendon, which is attached below the elbow joint. The long head ensures movement of the arm back and bringing it to the trunk. The entire triceps works with the extension of the arm in the elbow joint. When performing isolating exercises, for example, hand extensions, deltoid and pectoral muscles that fix the position of the shoulder joint also work. Keep the balance by lying on the fitness ball, the body muscles help.
Equipment
To perform these exercises, you will need dumbbells and a cable puller, as well as a fitness ball that you will find in any gym.
Coaching
Working out the muscles of each hand separately, you can evenly develop the right and left triceps and achieve muscle balance.
Operating principle
By doing these exercises, you will pay attention to the muscles of each hand, so the strongest of them will not take up most of the load, and you will even work both triceps. In his opinion, the main task of strength training is to achieve a muscular balance. Uniformly developed muscles of both sides of the body will noticeably improve your figure and coordination of movements, and also reduce the risk of injury.
1. Extension of the hand, lying on the fitness ball. Exercise strengthens the triceps. Take the dumbbell in your left hand and sit on the fitness ball. Crossing with your feet, drop so that the head, shoulders and shoulder blades rest on the ball. The feet stand on the floor, shoulder width apart. Knees are bent, the body is parallel to the floor, the press is stressed. Straighten up your left arm. The palm looks inside. Place your right palm on the back of your left hand just below the elbow. After fixing the position of the body and elbow, bend the left arm. Slowly straighten your arm. Do all the repetitions first with one, then with the other hand.
2. Extension of the arm in the abutment. Exercise strengthens the triceps. Take the dumbbell in your right hand. Lean your left knee and palm against the bench. The body must be parallel to the floor. Strain the muscles of the press and connect the shoulder blades. The right hand bend at an angle of 90 °. The hand above the elbow is parallel to the floor, the palm looks inside. Fixing the position of the shoulders and elbow, straighten the arm back so that it is parallel to the floor. Slowly return to the starting position. Do all the repetitions first with one, then with the other hand.
3. Extension of the arm on the cable rod. Exercise strengthens the triceps. Face the trainer for cable traction. Legs shoulder width apart, knees bent. Take the handle of the top block in the right hand. The palm looks down. Bend the right arm at an angle of 90 °, the elbow is pressed to the trunk. Place your left hand on your hip. Straighten the press. Move the shoulder blades, lower the shoulders. Fixing the position of the shoulders and elbow, slowly straighten the right hand down. Slowly return to the starting position. Do all the repetitions first with one, then with the other hand. Carry out the complex 2 times a week, giving the muscles to rest for at least 48 hours between workouts. The first approach is to perform with less burden, gradually increasing it to the third approach. After 4-8 weeks, go to the advanced level. To intensively work the triceps, follow the principle of super-series: follow the 1 approach of each exercise with the left hand, then rest 1-2 minutes and repeat this series 2 more times without changing your hand. Then perform a circular training session with the right hand.