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Triceps Resistance Exercises ... Developing the Arm's Posterior Compartment!
Strong and developed Triceps complete the "strong arm" look and functionality, and they are the second half of achieving proper fitness training conditioning for the arm. The Biceps are the other half. We'll be focusing on this posterior area in this section. Remember, while many exercises benefit the surrounding muscles groups simultaneously, the triceps brachii is our primary focus.
The exercises are broken down into three sections or types, each with a different focus: Resistance, Elasticity and Aerobics. Visit each link on the TEAM U site to view all three areas of focus. Try each in their simplistic form, and then increase difficulty as you improve your form and technique. Remember ... HAVE FUN!
Resistance Exercises:
Standing Dumbbell Extensions
Lying Dumbbell Extensions
Safety Note: Do not lock your elbows stick straight at the high point of your rep. This will help you avoid potential elbow injury. And as always, flow through your number of reps with smooth action, taking time to go up and especially down with purpose, don't just hurry through the routine.
For both the Standing and Lying Dumbbell Extensions, the dumbbells are easy to use, versatile and allow for rotation of the bars to a position that is easier for folks that experience difficulty with the standard position. Dumbbells do however require that each arm be independently able to hold and balance them, and since no motion is fixed from one arm to the other, the uniformity of motion becomes an important issue that requires continual monitoring.
Standing Dumbbell Extensions: To start, select one dumbbell of the appropriate weight and then stand in a straight upright position, feet approximately shoulder width apart. With the one dumbbell, hold it out in front of you in a vertical position, and then grip it with both hands between the plates. Interlocking the fingers works well here. Now, lift the weight above your head and essentially tipping it upside down, hold the weight directly behind the back of your head. Your elbows will now be bent at a 90 degree angle, they will be out in front to either side of your face. Try to keep your elbows in as close as comfortably possible. Now, lift the dumbbell up above your head until the bar is horizontal to the floor. Then finish the rep by slowly returning it to the starting position behind your head. You should feel the arms, and the triceps in particular handling the workload throughout the routine.
Lying Dumbbell Extensions: To start, select a pair of the appropriate weight dumbbells and then lay flat on your back on either a bench or on a padded floor. Start with the dumbbells in each hand, with elbows slightly bent and the weights straight out (up) in front of you in your outstretched arms. Lower the weights slowly towards either side of your head, curling your forearms towards you while keeping your elbows pointed up. You should feel your triceps doing the work here. Avoid letting the biceps do the job. Finish the rep by raising your dumbbells back to the starting position level. You should definitely feel the triceps working on the second half of the rep! Feel the muscles, and thetriceps in particular handling the workload throughout the routine.
Return from "Triceps Resistance" to "Resistance" Main
To "Elasticity" Exercises
To "Aerobics" Exercises
Back to "Team U Fitness Training Home"
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