Упражнения на трицепс в тренажерном зале для мужчин и женщин

Можно ли собственными руками испортить весеннее настроение? Безусловно, если короткие рукава футболок и блузок лишь подчеркивают полные плечи или дряблые, обвисшие трицепсы. Крепкие руки и мудрые советы от экспертов фитнеса и бодибилдинга поддержат всех упавших духом.

Секрет упражнений на трицепс прост, а результат доступен каждому. Далее мы рассмотрим комплекс упражнений на трицепс для мужчин и женщин в тренажерном зале.

Базовые упражнения

держите штангу симметрично относительно краев

Упражнения со свободными весами, развивающие сразу несколько мышц или мышечных групп, не только придают рукам пропорциональность.

В первую очередь базовый тип нагрузок направлен на развитие силы, выносливости и общего объема мышечной массы. Предназначен для атлетов любого уровня, но особенно рекомендуются новичкам для подготовки к силовым тренировкам с серьезными весами.

Для гармоничного развития трицепса необходимо соблюдать следующие рекомендации:

• Набор мышечной массы обеспечивается 1 тренировкой в неделю.
• Трицепс и грудные мышцы лучше качать в разные дни.
• Необходимо чередовать степень нагрузки и интенсивность тренировок от легкой до тяжелой. Пиковые нагрузки требуют перерыва не менее недели на восстановление и рост мышц.

Классический жим лежа узким хватом. Не требует сложных тренажеров, попутно задействует грудь и плечи.

Лежа в исходном положении и держа штангу на вытянутых руках, придайте штанге неподвижное положение. Опустите штангу, стараясь уложиться в двухсекундный интервал. При этом конечная точка траектории штанги должна совпадать с нижним краем грудных мышц. Выжимание штанги вверх производится либо вертикально, либо с начальным уклоном в сторону ключиц и последующим переходом к вертикали. Во время упражнения хват штанги производится симметрично относительно краев, что предупреждает ее перекос. Техника дыхания: верхнее положение штанги — вдох, затем задержка дыхания и выдох при обратном подъеме.

Это упражнение аналогично жиму гантелей в положении лежа или на тренажере Смита.

Французский жим лежа. Рекомендуется как новичкам, так и профессионалам для проработки всех частей трехглавой мышцы. Смена положения рук на изогнутом грифе EZ штанги акцентирует проработку мышечных пучков также, как и смена траектории движения штанги с прямым грифом и способом ее хвата.

Тренировка на массу

начинайте упражнение только из верхней точки

Этот тип упражнений направлен на рост объема трицепсов. В целях повышения эффективности тренировок рекомендуется небольшое количество повторов при максимальном весе.

Отжимание на брусьях. Способствует увеличению размеров трехглавой мышцы, особенно ее нижней части.

Требование по степени нагрузки удовлетворяется использованием утяжелителей.

Во избежание травм отжимание начинают из верхней точки, приняв упор с прямыми руками на брусьях. Медленно опускайтесь вниз, сгибая руки в локтях. При этом телу следует придать легкий наклон вперед. Зафиксировавшись в нижней позиции так, чтобы плечи не касались брусьев, сделайте двухсекундную паузу. На выдохе медленно разгибайте руки в локтях и возвращайтесь в исходную позицию.

Более удобным аналогом отжиманий считается упражнения на рычажном тренажере.

Изолирующие упражнения на трицепс

максимальная нагрузка на трицепс ложится в том случае, когда ладони расположены друг к другу

Основная польза этого типа нагрузок заключается в равномерном развитии всех пучков тела мышцы и улучшении ее рельефа. Именно такой и является трехглавая мышца плеча, включающая латеральную, медиальную и длинную части.

Упражнения рекомендуются занимающимся со стажем не менее двух лет. Позволяет исправить неравномерности развития как в результате генетической предрасположенности к росту отдельных частей мышцы, так и «огрехи» базовых тренировок.

Разгибание рук на верхнем и нижнем блоке. Прорабатывает среднюю часть трицепса. Упражнение можно выполнять стоя как лицом, так и спиной к блочному устройству тренажера. В зависимости от положения блока и трицепсовой рукояти исходное положение рук вертикально вверх — при верхнем или вниз — при нижнем блоке тренажера. Сохраняя неподвижность верхней части руки, сгибание предплечий происходит в локтевом суставе до угла в 90 градусов.

Упражнение более эффективно, чем распрямление рук в наклоне с гантелью.

Видео тренировка трицепса.

Качаем мышцы на турнике

Этот способ не хуже тренировки в тренажерном зале, хотя и менее популярен. Все дело в том, что трицепс работает на разгибание, а во время подтягивания основная нагрузка ложится на бицепс. Тем не менее способ есть, и он не требует комплексных тренажеров.

Выход силой. Взявшись за перекладину среднешироким прямым хватом, необходимо раскачать тело. В верхней точки амплитуды раскачивания производится рывок вверх до положения, в котором тело фиксируется над турником на прямых руках. В момент подъема руки в локтях не сгибаются.

Упражнение требует хорошей физической подготовки, координации движений и самоконтроля. Не рекомендуется начинающим из-за высокого риска травм.

Специфика упражнений для девушек

для существенного преображения трицепса нужно заниматься не менее 3-х месяцев

Женская склонность к накоплению жировых клеток на задней поверхности верхней части руки обусловлена физиологически. Малоподвижный образ жизни и высококалорийное питание значительно ускоряет этот процесс. Да и серьезная нагрузка на трехглавую мышцу в обычной жизни случается гораздо реже, чем на бицепс. А ведь соотношение объемов этих мышц выражен в пропорции 2 к 1.

Но даже став заложником диеты, нельзя без физических нагрузок создать привлекательную форму рук. При соблюдении следующих принципов тренировок можно не опасаться накачать массивную мускулатуру бодибилдеров:

• Достаточно потратить 30-45 минут на занятие для того, чтобы убрать жировые отложения в верхней части руки и держать трицепс в тонусе.
• Не рекомендуется тренироваться более трех раз в неделю.
• Силовые тренировки необходимо чередовать с кардионагрузками. Такая схема развивает силу и выносливость, предупреждая набор мышечной массы.
• Большое количество повторений с небольшим весом «сушит» руки, т.е. сжигает подкожный жир.

Разгибание рук на рычажном тренажере. Дает нагрузку как на трицепс, так и на мышцы плечевого пояса, спины, живота и предплечий.

Займите положение на тренажере: спина прямая, плечи — расслаблены, ладони сомкнуты на рычагах тренажера. Медленно разгибайте руки в локтевых суставах на выдохе. При этом локти прижаты к туловищу. Вернитесь в исходное положение на вдохе.

Видео тренировка для девушек.

За и против тренировки на трицепс

упражнения на трицепс травмоопасны

Польза от упражнений на трицепс не ограничивается только повышением тонуса или ростом мышц:

• Гармоничное, относительно бицепсов, развитие трехглавой мышцы, обеспечивают красоту рук.
• Большинство базовых упражнений на трицепс развивает и другие группы мышц.
• Физические нагрузки укрепляют сердечно-сосудистую, дыхательную и опорно-двигательную системы.
• Улучшает обмен веществ. Потребность в энергии сжигает калории и лишний вес. При этом активизация потоотделения способствует выведению шлаков через поры.

Негативной стороной работы на трицепс считается высокая травмоопасность. Чаще всего она сопутствует силовым упражнениям с неправильной техникой выполнения:

• Это касается не только рук. Позвоночник, плечевой пояс и грудная клетка также становятся зонами риска.
• Сухожилия, суставы и связки — структура достаточно хрупкая, требующая разминочного разогрева и заминки после тренировки. Это поможет избежать не только артритов и тендинитов, но и проблем с сердцем и сосудами.
• Полное выпрямление рук в локтях при работе с большими весами часто вызывает разрывающую нагрузку на суставы. Результат — растяжения, вывихи и смещения внутрисуставных поверхностей.
• Силовая нагрузка во время упражнений на трицепс со штангой или утяжелителями деформирует межсуставные диски, что со временем приводит к остеохондрозам различных отделов позвоночника и артрозам суставов ног.

Противопоказания

Силовые упражнения на трицепс запрещены людям с такими патологиями опорно-двигательного аппарата, как артриты, артрозы, остеохондрозы и другими поражениями связок, суставов и сухожилий. Недопустимы тяжелые нагрузки при некоторых видах сколиозов, аномалиях развития костно-хрящевых тканей и остеопорозах. В тоже время легкие тренировки в период улучшения укрепляют суставы даже при хронических воспалительных заболеваниях.

Другие противопоказания: склонность к инфарктам, инсультам, тромбозам вен, гипертониям.

Тренировки не принесут пользы при ОРВИ с температурой, болезнях легких, воспалениях почек, органов брюшной полости и таза. Женщинам стоит избегать чрезмерных нагрузок во время менструального цикла.

Консультация с хирургом понадобится в период восстановления после травм и операций.

Даже пропустив тренировку в тренажерном зале, можно наверстать упущенное дома. Сгибание и разгибание рук с гантелями, тренировка с резиновым эспандером, отжимание и даже упражнения на фитболе — не трудно найти способ улучшить форму рук. Результат не замедлит появиться уже через 1-2 месяца.

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90000 The Complete 4-Week Beginner’s Workout Program 90001 90002 In the realm of fitness, three-month workout programs dominate the landscape. You’ve even seen plenty of them in our magazine over the years. Are they effective? Absolutely. But we’re going to let you in on an interesting secret: It does not necessarily take 8 or 12 weeks to get your feet wet in the gym. Not that you’ll be a seasoned vet after four weeks, but if you can just get that first month under your belt, you’ll get yourself over the proverbial hump, where so many fail and give up, and set the stage for a lifetime of muscle gains.90003 90002 Let’s just call this the accelerated beginner’s guide to bodybuilding. In this plan, your first month of training will be demanding, but not so demanding as to cause injury (or worse yet, burnout), and progressive in the sense that each week you’ll graduate to different exercises, higher volume, more intensity or all of the above. After four weeks you’ll not only be ready for the next challenge but you’ll have built a significant amount of quality muscle. In other words, one month from now you’ll look significantly better with your shirt off than you look now.(How’s that for results?) 90003 90002 This program is not just for the true beginner who has never touched a weight before; it’s also suitable for anyone who has taken an extended leave of absence from training. How long has it been since you went to the gym regularly? Six months? A year? Five years? No worries: The following routines will get you back on track in-you guessed it-just four short weeks. Let’s get to work. 90003 90008 Beginner’s Workout at a Glance 90009 90010 90011 90012 Week 1: 90013 Full-body split 90014 90011 90012 Week 2: 90013 Two-day split: Upper body / Lower body 90014 90011 90012 Week 3: 90013 Three-day split: Push / Pull / Legs 90014 90011 90012 Week 4: 90013 Four-day split: Full body 90014 90027 90008 Week 1: Whole in One 90009 90002 You’ll begin the program with a full-body training split, meaning you’ll train all major bodyparts in each workout (as opposed to «splitting up» your training).Train three days this first week, performing just one exercise per bodypart in each session. It’s important that you have a day of rest between each workout to allow your body to recover; this makes training Monday, Wednesday and Friday-with Saturday and Sunday being rest days-a good approach. 90003 90002 The exercises listed in Week 1 are a collection of basic moves that, while also used by advanced lifters, we feel are suitable for the beginner as well. Notice we’re not starting you off with only machine exercises; a handful of free-weight movements are present right off the bat.Reason being, these are the exercises you need to master for long-term gains in muscular size and strength, so you may as well start learning them now. Carefully read all exercise descriptions before attempting them yourself. 90003 90002 In Week 1 you’ll perform three sets of every exercise per workout, which over the course of the week adds up to nine sets total for each bodypart, a good starting volume for your purposes. With the exception of crunches for abs, you’ll do 8-12 reps per set. This rep scheme is widely considered ideal for achieving gains in muscle size (the scientific term is hypertrophy) and is commonly employed by amateur and pro bodybuilders alike.90003 90002 Notice in the workouts below that your first set calls for eight reps, your second set 10 reps and your third set 12. This is referred to in bodybuilding circles as a «reverse pyramid» (a standard pyramid goes from higher to lower reps) , where you decrease the weight each set to complete the higher rep count. For example, if on your first set of lat pulldowns you used 140 pounds for eight reps, try using 120 or 130 pounds on set two and 100-120 pounds on set three. 90003 90008 Week 2: Split Decision 90009 90002 You’re only a week into the program, yet you’ll begin to train different bodyparts on different days with a two-day training split (meaning the entire body is trained over the course of two days, rather than one as in the first week).You’ll train a total of four days this week; the split includes two upper-body days (Monday and Thursday) and two lower-body days (Tuesday and Friday), and each bodypart is trained twice. Wednesday, Saturday and Sunday will be your recovery days. 90003 90002 Several exercises from Week 1 are carried over to Week 2, but one move is added to each bodypart routine-with the exception of abs-so you can train all muscle groups more completely from multiple angles. Chest, for example, includes two exercises: One is a compound movement (dumbbell bench press) that involves multiple joints (both the shoulder and elbow) to work the largest amount of muscle possible, and the other is an isolation exercise (dumbbell flye) that involves only one joint (shoulder) and targets the pecs to a greater extent.(When doing presses for chest, the deltoids and triceps are involved to a degree, meaning presses do not isolate the pecs as much as flyes do.) 90003 90002 You’ll again employ a reverse pyramid scheme of reps, though in Week 2 you’ll go slightly higher in reps (15) on your third set of each exercise. Fifteen reps may be just outside the ideal muscle-building range, but these sets will help you increase muscular endurance to provide a solid foundation on which to build size and strength going forward.90003 90008 Week 3: Three on Three 90009 90002 In the third week of the program we step it up to a three-day training split: Train all «pushing» bodyparts (chest, shoulders, triceps) on Day 1; hit the «pulling» bodyparts (back, biceps) and abs on Day 2; and work your lower body (quads, glutes, hamstrings, calves) on Day 3. As in Week 2, you train each bodypart twice a week, so you’ll hit the gym six days this week. 90003 90002 One new exercise is added to each bodypart routine to provide even more angles from which to train your target muscles to promote complete development.You’ll hit each muscle group with two exercises of 3-4 sets each: four sets for large bodyparts (chest, back, shoulders, quads, hamstrings) and three sets for smaller bodyparts (biceps, triceps, abs, calves). The result is 16 total sets for the week for large bodyparts and 12 sets total for smaller ones-again, working in the 8-15-rep range-which is a substantial increase in volume from Week 1. 90003 90008 Week 4: Turning Up the Volume 90009 90002 In the fourth and final week of the program, you’ll train four days in a four-way split that hits each bodypart just once (except for calves and abs, which are each trained twice).Four-day splits are common among experienced lifters because they involve training fewer bodyparts (typically 2-3) per workout, which gives each muscle group ample attention and allows you to train with higher volume. As you’ll see, chest and triceps are paired up, as are back with biceps and quads with hamstrings, each a very common pairing among novice and advanced bodybuilders. Shoulders are trained more or less on their own, and you’ll alternate hitting calves and abs-which respond well to being trained multiple times per week-every other workout.No new exercises are introduced in Week 4 so that you can focus on intensity in your workouts instead of learning new movements. 90003 90002 Rep schemes remain in the hypertrophy range this week, but overall volume increases by adding more sets to individual exercises: up to five sets per move for larger bodyparts, and even 10 sets of calf raises on Thursday. This bump in volume will ensure that your muscles are overloaded sufficiently to continue the growth they’ve already begun experiencing in the first three weeks.Completion of this four-week program now entitles you to go to the next stage. 90003.90000 Best Gym Machines (or, the Only 7 Exercise Machines Worth Using) 90001 90002 Despite the fact that kettlebells and bodyweight workouts might win the gym popularity contest right now, fitness pros agree: Not only are exercise machines totally fine to use, they might be especially helpful if you’re new to working out. 90003 90002 «It’s true that if you’re using free weights, you have to recruit so many stabilizing muscles,» says Shannon Fable, certified trainer and programming director for Anytime Fitness.»But when you’re getting started, using selectorized equipment (the machines with weighted plates) and just learning the movement pattern is OK.» 90003 90002 Another bonus: «If you have not got full strength or balance or full range of motion, machines are much safer,» says Stuart Munro, certified personal trainer for the New York Health and Racquet Club. 90003 90002 For those who have been on a gym hiatus or are gaining back strength post-injury, weight machines are an easy way to get back in the game — without the risk of dropping anything heavy on your foot, Munro says.90003 90002 And, as you’ve likely noticed, weight machines remove the guesswork since they usually have helpful how-to cards right on them. 90003 90002 With that in mind, here are the top machines the trainers we spoke with suggested. Each one will help you build strength and train your body to use the right muscles, so you can be on the leg press one day and do weighted squats with perfect form the next. 90003 90002 90015 What you’re working: 90016 Quads, glutes, hamstrings, calves 90003 90002 90015 Why it’s worth it: 90016 All the trainers we spoke with agreed that this was their go-to lower-body machine.»If people use this with correct technique, it can help you move toward squats off the machine,» Munro says. 90003 90002 90015 What you’re working: 90016 Latissimus dorsi ( «broadest muscle of the back»), shoulder girdle 90003 90002 90015 Why it’s worth it: 90016 If you’re interested in ever doing a pull-up, this is a great place to start. You’ll build your back muscles and start activating the entire posterior chain. 90003 90002 «Beginners can start with an under grasp (palms facing you), which uses more biceps and tends to be a little easier,» Munro says.90003 90002 You can also bring your hands closer together or spread them farther apart (so your arms make a V shape) to make the move more challenging. 90003 90002 If your gym does not have a lat pulldown machine or you do not feel comfortable using it, you can also hit your back muscles by performing a reverse pec deck fly or a seated cable row. 90003 90002 90015 What you’re working: 90016 Biceps 90003 90002 90015 Why it’s worth it: 90016 «These are great for avoiding the swinging that happens with dumbbells,» says Rachel Mariotti, certified trainer and Precision Running coach for Equinox.90003 90002 As with all these movements, you’ll get the most out of it when you slowly raise and lower the weight. The cable here helps force you to do that. 90003 90002 90015 What you’re working: 90016 Triceps 90003 90002 90015 Why it’s worth it: 90016 As with the lat pulldown or the cable biceps bar, you can switch the grip here — using a straight bar, a V-bar, or even a rope — to help keep the move varied. 90003 90002 Building strong triceps is über-important for push-ups and pull-ups and for maintaining balanced strength in your arms.90003 90002 90015 What you’re working: 90016 Chest, biceps, triceps 90003 90002 90015 Why it’s worth it: 90016 «The chest press machine is a similar motion to a push-up,» Munro says. If you’re new to working out, building up your chest, your biceps, and even your triceps will be helpful for more compound movements later on. 90003 90002 90015 What you’re working: 90016 Core, hip flexors 90003 90002 90015 Why it’s worth it: 90016 «This is easy to operate and a great way to work your abs by propping up on your forearms and simply lifting — not swinging — your legs up, «Mariotti says.90003 90002 90015 What you’re working: 90016 Total body, particularly the posterior chain, and building cardio endurance 90003 90002 90015 Why it’s worth it: 90016 While there’s nothing wrong with a treadmill, the rowing machine can be a great way to change things up, Mariotti says. 90003 90002 «It’s got the upper-body and lower-body aspect of resistance training and will help balance the whole hunch-forward-from-sitting-at-computers,» Munro adds. 90003 90002 90083 Special thanks to our model, certified trainer and Precision Running coach 90084 90083 Rachel Mariotti 90084 90083.Rachel wears her own Nike top and RYU pants. Shot on location at Equinox at Brookfield Place in NYC. 90084 90003.90000 Benefits of Tricep Extension | Gym Junkies 90001 90002 90003 90004 90002 Big arms. It is a major goal for so many guys out there. It’s also a major turn-on for plenty of other people you might want to attract as well. So, naturally, if you’re going to the gym to look good, feel good and attract people to your physical appearance, you’re probably working your arms. Problem 90004 90002 Problem is far too many people who hit up the gym to pack on bicep mass under work the opposite side of the arm: the triceps.Triceps not only can make up half of the size of your arm (if not more), but a powerful, strong triceps helps with many of the more popular upper-body exercises (such as the bench press). 90004 90002 There are several great triceps exercises out there (we’re looking at you, skull crusher), but one of the most popular and easiest to perform is the tricep extension. 90004 90002 90012 90013 Do you have questions regarding the benefits of tricep extensions? 90014 90015 90004 90002 90012 90013 Curious as to whether it really is worth adding to your arm workouts, or maybe you’d like to know how the tricep extension hits the back of your arms? 90014 90015 90004 90002 Whatever your questions are, we’ve got all of it covered (and then some).90004 90002 90026 90004 90028 A Closer Look at the Triceps 90029 90002 90012 90013 Before we look at all the potential benefits of tricep extensions, we need to have a better understanding as to what makes up the tricep muscles. 90014 90015 90004 90002 If you stretch out your arm (you may need to look at it in a mirror), you’ll notice the back of your arm creates an almost horseshoe look, starting at the elbow. The muscles creating this horseshoe look is, in fact, your triceps. Your triceps are made up of three different muscles, also known as heads.Each head is worked in a slightly different way and makes up a different part of the horseshoe. 90004 90002 90013 90012 Each head is worked in a slightly different way and makes up a different part of the horseshoe. 90015 90014 90004 90002 90013 90012 The longest 90015 tricep 90012 head is known as the lateral head. 90015 90014 90004 90002 This head runs from the elbow up to just under the shoulder. The smallest head is the medial head, which is on the opposite side of the horseshoe as the lateral head.The final head in the tricep is the long head. The long head makes up the top portion of the muscle group (both lateral and medial head connect to the long head). This muscle is right under your shoulder delt muscles. 90004 90054 What is the Tricep Extension? 90055 90002 90012 90013 In reality, the tricep extension should probably be called the triceps extension. 90014 90015 90004 90002 90012 90013 This is because, based on the movement of the weight, you elongate all three of the tricep heads.90014 90015 90004 90002 You will work the lateral and medial heads a bit more than the long head, although the exact amount of tension placed on each head (and the amount of work each must perform) depends on a bit on how you hold your elbows during the lift . The kind of weight method you use to perform the tricep extension also plays a bit of an impact on this kind of exercise (we’ll get into different equipment options in a little bit). 90004 90002 In order to perform the traditional tricep extension, you’ll hold a single weight above and behind your head.90004 90002 90012 90013 Keeping your elbows in, you lower the weight until you have about 90-degree bend in the elbow. You will then raise the weight back up to the original position and hold. 90014 90015 90004 90002 90012 90013 This is one set and the basis of the tricep extension. 90014 90015 90004 90028 How to Perform the Tricep Extension? 90029 90002 90012 90013 The traditional tricep extension is performed by standing with your back straight and your feet slightly in closer than shoulder length apart.90014 90015 90004 90002 Take a single dumbbell and hold it above and behind your head. Place the palm of both hands under the top plate on the dumbbell for a better grip. This way, you do not need to squeeze the weight or place tension on your hands and wrists. You’ll want to lower the weight slowly. As you do this, make sure to keep your elbows as close to your head as possible. 90004 90002 If you do not watch this, your elbows will start to flare out. If this ends up happening you’ll not only begin working more of your back than triceps, but you also open yourself up for potential elbow injury as the additional strain is placed on this area of ​​the body as well.90004 90002 When you lower the weight, you’ll reach a 90-degree bend in your elbows. You can hold it here, or you can allow the weight to lower down a few degrees lower. Realistically, the lower you allow the weight to move the greater the stretch and tear on your triceps, which is what you want for maximum results. 90004 90002 90012 90013 This also forces your muscles to engage more as you push the weight back up. 90014 90015 90004 90002 When you reach a point where you are not able to lower the weight any further (all while making sure you keep your elbows in close to your body), hold it for a moment, then push the weight up.As is the case when lowering the weight down, it is very important for you to keep your elbows in. Pushing the weight up is when you open yourself up for an elbow injury if you do not perform the lift correctly. 90004 90002 90012 90013 So always focus on posture with this move. 90014 90015 90004 90002 It is one of the most important elements to performing a successful tricep extension (ExRx 2017). 90004 90002 90115 90004 90117 Equipment Options 90118 90002 90012 90013 Ideally, you’ll have dumbbells to work with.90014 90015 90004 90002 However, if you have an interchangeable dumbbell with a clamp securing the weights in place, you may not feel comfortable holding onto the dumbbell under the top plate, you may want to look at one of these other equipment options. You will achieve a similar muscular engagement if you take advantage of these other equipment options (for the most part). 90004 90002 90012 90013 The closest alternative weight option is to use a kettlebell. 90014 90015 90004 90002 With this option, you’ll have an actual handle on the weight, which may be more comfortable to you.The move is exactly the same with the kettlebell, so you should not have an issue moving from one weight style to the next. 90004 90002 Another common tricep extension is with the EZ bar (the straight bar that looks like it could be used for a single-handed free weight) on a cable machine. With the bar connected to the top attachment on the tricep extension (you may need to do a bit of height adjusting with this), hold onto the bar in a similar location as you would the dumbbell. 90004 90002 It will be above and slightly behind your head.Have the back of your hands facing the same direction as you (so palms facing behind you) and slowly pull the weight down as far as you can (again, keeping your elbows in). You may actually find this to be a bit more comfortable to do as you do not have an awkward weight lingering behind your neck and back. 90004 90002 90012 90013 The thing about the cable machine is you do need to be conscious of how you allow the weight to lift back up. 90014 90015 90004 90002 Far too many people allow the cable to assist them (it’s hard 90012 not 90015 to allow the cable to assist in this, as you’ll essentially be fighting gravity).The cable will want to return to its starting position, so it will likely aid you in the back-half of the lift. The thing is, raising the weight backup is a good workout on the inner head of your bicep. If you allow the cable machine to assist, you’ll miss out on an excellent secondary bicep exercise. 90004 90002 90012 90013 Alright, so let’s say you’re on the go a good amount of the time and just do not have access to a gym on a regular basis. 90014 90015 90004 90002 90012 90013 If that sounds like you, the best way to still squeeze in a resistant workout is to invest in some resistant bands.90014 90015 90004 90002 90012 90013 Resistant bands are great really anywhere. 90014 90015 90004 90002 Even if you have a home gym, you should pick up some resistant bands as these do an excellent job at replicating what a cable machine does. When using resistant bands though you’ll perform the move in the opposite way (if your gym’s cable machine does not have an elevated attachment hook you’ll perform the lift this way as well, although you’ll use a cable rope to perform what is called an overhead triceps extension).90004 90002 Place your heels in the middle of the resistant band, then take hold of the grips with each hand. Position your hands so it is as if you’re in the bottom point of the lift (with your elbows at around a 90-degree angle behind your head). 90004 90002 90012 90013 If this feels a bit awkward with the band under your heels, find something heavy you place the band under (such as the leg of a sofa or desk in the hotel room). 90014 90015 90004 90002 From the reversed starting position, lift the resistance band up until your arms are nearly straight above your head (the normal starting position).90004 90002 Slowly allow your arms to return to the beginning. The resistance band is going to want to snap back to the ground. Fight this by going slowly. This is really where your triceps are hit the most when using the resistance bands. 90004 90002 90182 90004 90028 Benefits of the Tricep Extension 90029 90002 90012 90013 Let’s face it. 90014 90015 90004 90002 90012 90013 You probably do not exercise the triceps as often as you should. 90014 90015 90004 90002 Or, at least, you do not directly target the triceps as often as you should.Perhaps you touch on the triceps from time to time as the second half of a bicep exercise, or as you lower weight during a bench press. 90004 90002 90012 90013 However, if you’re like many people at the gym, you just do not do enough for the triceps (it’s the same with the back and trap area). 90014 90015 90004 90002 People like to work out what they can see, which is why the biceps and chest receive the bulk of the attention. The tricep extension directly targets all three heads of the tricep, which is what makes it such a great exercise.90004 90002 90012 90013 If you’re curious as to exactly what areas of the triceps you’ll feel the workout the most in, you can identify the muscles without actually using any weight. 90014 90015 90004 90002 Take one arm and lower it down into the downward position of the exercise. Now, feel around the horseshoe of the tricep. You’ll notice the area closest to the elbow is what feels the hardest. Keep your hand on the muscles and lift the arm up (put some make-believe tension as if you’re lifting heavy air here to get the full effect in the triceps muscles).90004 90002 90012 90013 You’ll feel the exterior tricep head begins to harden and tens up initially. 90014 90015 90004 90002 90012 90013 The other tricep heads are then engaged as your arm lifts higher up. 90014 90015 90004 90002 90012 90013 You can already tell how the tricep will be affected even before you move forward with the lift. 90014 90015 90004 90002 90235 90004 90002 90013 Conclusion 90014 90004 90002 90012 90013 Just about everyone who hits up the gym wants to work on their upper body.You can always tell what day is leg day by the few number of patrons are at the gym. 90014 90015 90004 90002 But hey, working only the upper body is better than working none of the body. Regardless, when working your arms, you need to hit not only the biceps but the triceps as well. Even though most core upper body workouts do engage the triceps to some extent, you need to target the triceps individually in order to isolate the muscles and really tear into the fiber. The beauty of the arms is you can build these up rather quickly (which is why you’ll see guys walking around with Popeye-sized arms and nothing in the chest).90004 90002 By taking advantage of an exercise such as the tricep extension, you’ll see a drastic improvement not only in the size of your arms (as long as you keep up with your nutrition and protein intake), but you’ll also see an improvement in your other upper body lifts as well. 90004 90002 90012 90013 As the only major muscles on the back side of your arm, the triceps are important and need to be trained. 90014 90015 90004 90002 90012 90013 So stop under training your triceps and add 90014 90015 90013 in 90014 90012 90013 this extension to your workout today! 90014 90015 90004 90002 -Terry Asher 90004 90028 Terry Asher 90029 90002 After changing his best friend’s life by helping him lose over 70lbs, dropping him down to an amazing 7% body fat, Terry was inspired to be a full-time internet trainer knowing he could do the same for many more.In 2010 Terry published his own diet and fitness e-book that can be purchased on this website. Let Terry help you change your body for the better! 90004 90117 Latest posts by Terry Asher (see all) 90118 .90000 Total Gym Exercises for the Back 90001 90002 Below is a selection of total gym exercises that will help you strengthen the muscles located in your back. Specifically, you’ll find total gym exercises for your lower back, upper back (trapezius) and lats. 90003 90004 Hyperextension 90005 90006 90007 Lie prone on the glideboard and rest your hands against your lower back. 90008 90007 Raise your upper body from the glideboard as high as you can by contracting your lower back muscles and bring yourself back down after a short pause.90008 90007 You may rest your hands behind your head to add a further level of difficulty. 90008 90013 90004 Row 90005 90006 90007 Sit on the top edge of the glideboard and hold the handles with your hands, arms extended out in front of you. 90008 90007 Slide the glideboard up by pulling on the handles towards the sides of your navel and allow yourself back down after a short pause. 90008 90007 Keep your back straight throughout.90008 90013 90004 Crossover Row 90005 90006 90007 Sit on the top edge of the glideboard and hold the handles in a crossover fashion with your hands, arms extended out in front of you. 90008 90007 Slide the glideboard up by pulling on the handles towards the sides of your navel and allow yourself back down after a short pause. 90008 90007 Keep your back straight throughout. 90008 90013 90004 Kneeling Row 90005 90006 90007 Kneel on the top edge of the glideboard and hold the handles with your hands, arms extended out in front of you.90008 90007 Slide the glideboard up by pulling on the handles towards the sides of your navel and allow yourself back down after a short pause. 90008 90007 Keep your back straight throughout. 90008 90013 90004 Row with Hyperextension 90005 90006 90007 Sit on the glideboard with your legs fully extended and crouch down to hold the handles with your hands, arms fully extended in front of you. 90008 90007 Slide the glideboard up while raising your upper body up by pulling the handles towards the sides of your navel and allow yourself back down after a short pause.90008 90007 Breathe out while raising yourself and breathe in while lowering yourself back. 90008 90013 90004 Back Fly 90005 90006 90007 Sit on the top edge of the glideboard and hold the handles with your hands, arms extended out in front of you. 90008 90007 Slide the glideboard up by pulling on the handles towards the sides of your body and allow yourself back down after a short pause. 90008 90007 Keep your arms fully extended throughout (or keep the small bend in your elbows constant).90008 90013 90004 Rotating Back Fly 90005 90006 90007 Sit on the top edge of the glideboard and hold the handles with your hands, arms extended out in front of you. 90008 90007 Slide the glideboard up by pulling on one handle towards its side of your body and allow yourself back down after a short pause. Alternate sides between repetitions. 90008 90007 Keep your arms fully extended throughout (or keep the small bend in your elbows constant).90008 90013 90004 Prone Back Fly 90005 90006 90007 Lie prone on the glideboard and hold the handles with your hands, arms extended out. 90008 90007 Slide the glideboard up by pulling on the handles towards the sides of your body and allow yourself back down after a short pause. 90008 90007 Keep your arms fully extended throughout (or keep the small bend in your elbows constant). 90008 90013 90004 Back Fly with Leg Curl 90005 90006 90007 Sit on the top edge of the bench, attach your feet to the wing attachment and hold the handles with your hands, arms fully extended in front of you.90008 90007 Slide the glideboard up by pulling on the handles towards the sides of your body while curling your knees and allow yourself back down after a short pause. 90008 90007 Keep your back straight throughout. 90008 90013 90004 Lateral Pulldown 90005 90006 90007 Lie on your back on the glideboard, knees bent, and hold the handles with your hands, arms extended out to each side of your body. 90008 90007 Slide the glideboard up by pulling on the handles towards the sides of your buttocks and allow yourself back down after a short pause.90008 90007 Keep your arms fully extended throughout (or keep the small bend in your elbows constant). 90008 90013 90004 Pulldown with Squat with Elbows Flexed 90005 90006 90007 Lie on your back on the glideboard, feet on the squat stand with your knees bent and hold the handles with your hands above your head, elbows slightly bent. 90008 90007 Slide the glideboard up by pulling on the handles towards your abdomen while extending your legs and allow yourself back down after a short pause.90008 90007 Keep the small bend in your elbows constant throughout. 90008 90013 90004 Lateral Pulldown with Squat 90005 90006 90007 Lie on your back on the glideboard, feet on the squat stand with your knees bent and hold the handles with your hands above your head, elbows slightly bent. 90008 90007 Slide the glideboard up by pulling on the handles towards the sides of your body while extending your legs and allow yourself back down after a short pause.90008 90007 Keep the small bend in your elbows constant throughout. 90008 90013 90004 Pull-Up 90005 90006 90007 Lie prone on the glideboard and hold the wing attachment with your hands, plams facing down. 90008 90007 Slide the glideboard up by curling your elbows until your head is above it and allow yourself back down after a short pause. 90008 90007 Breathe out while raising yourself and breathe in while lowering yourself back.90008 90013 .