Jackie Wright: Three Top Triceps Exercises
June 28, 2012
The triceps brachii is a major upper, posterior arm muscle that creates elbow extension and because of its attachment to the scapula, it may also assist in arm extension and adduction. There are three heads of the triceps brachii, the long head, lateral head and medial head therefore; this enables this muscle group to perform the movements listed above.
The triceps create movement and stabilization of the elbow/shoulder joint and should be an integral part of your training regimen. Highlighted this week will be three top triceps exercises that target these muscles effectively. Consider adding these three to your repertoire and experience an improvement in upper arm strength and appearance. As always, prior to beginning any exercise program, please consult your physician.
For all three exercises:
• Rotate the shoulders back/down, rib cage lifted, navel pulled toward your spine, and pelvic floor muscles pulled up and in, knees relaxed and when standing, the weight predominately in the mid-foot to heel.
• Head/neck and shoulders should be a natural extension of your spine, shoulders/hips/knees/toes facing the same direction.
•Keep the core engaged throughout.
• Choose one of these exercises per week and perform one-three sets of 8-12 repetitions, two to three non-consecutive days that week.
• Begin with the left foot on an 8-12 inch bench and the right foot on the floor. Hinge from the hip joint until the torso is parallel to the floor and you are resting your left forearm on the left thigh for support.
• Draw the right upper arm parallel to the floor, with the arm pit closed and the forearm perpendicular to the floor.
• Engaging the triceps, extend the arm back from the elbow joint until the forearm is parallel to the floor without moving the shoulders. Shoulder joint is fixed.
• Then, draw the arm back to the beginning position.
• Complete the set and repeat on the other side.
*Tip: Think of opening and closing a door. To add intensity, add one light-moderate dumbbell.
• Begin sitting on an elevated bench, feet on the floor and the legs forming a 90 degree angle at the knee joint.
• Arms extended, hands next to hips on the bench, palms down with fingertips curved over the edge of the bench.
• Slip the hips off of the bench until suspended but close to the edge of the bench throughout to protect the shoulder joint capsule.
• Lower the body down until the arms are flexed 90 degrees at the elbow joint, and then press back up to a fully extended arm.
*Tip: To increase intensity, extend the legs out with the edge of the heels on the floor.
• Tether moderate gauge resistive tubing to a secure anchor preferably from the ceiling.
• Stagger the legs front to back, hinged approximately 15-20 degrees from the hip joint, spine long and hold both handles of the tubing in both hands with one hand on top of the other.
• Flex the arms to 90 degrees at the elbow joint and close the arm pits with the upper arms right alongside the torso.
• Push the forearms downward toward the floor, extending the elbow joint fully and then resist returning to the beginning position. Tubing is taut throughout.
*Tip: Shoulders fixed, no torso movement.
Jackie Wright is the owner/manager of Never Summer Fitness, LLC located in Grand Lake, Colorado. She may be reached at her website at http://www.neversummerfitness.com, her email at NSFGL@comcast.net, her blog at http://www.skyhidailynews.com and her Facebook page at Never Summer Fitness.
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