Training your triceps is a key part of strengthening and trimming your arms. Whether you are a training fanatic or coming up with your first training plan, the exercises below will help you meet your fitness goals.
lever triceps extension
To perform the lever triceps extension, start by adjusting the lever machine to your height and the weight you want to lift.
1. Stand in front of the machine with your feet shoulder-width apart for stability.
2. Grasp the handles of the lever machine with an overhand grip, palms facing down. Your hands should be shoulder-width apart.
3. Position your elbows close to your body with your arms bent at a 90-degree angle. This is your starting position.
4. Push the handles down by extending your arms fully, focusing on using your triceps to perform the movement. Ensure your elbows remain stationary and close to your body throughout the exercise.
5. Hold the contraction at the bottom for a second, then slowly return to the starting position as you breathe in.
6. Repeat for the recommended amount of repetitions.
Remember to keep your back straight and your core engaged throughout the exercise to protect your spine. Also, ensure that the movement is controlled, avoid using momentum to push the handles down. The focus should be on the triceps doing the work.
lever seated dip
To perform the lever seated dip, start by adjusting the seat of the leverage machine to a height that allows your feet to be flat on the floor. Sit down on the machine and place your back firmly against the pad.
Next, grasp the handles of the machine with a firm grip, ensuring your palms are facing inward. This is your starting position.
Begin the exercise by slowly pushing the handles down, extending your arms and focusing on contracting your triceps. Ensure your elbows remain close to your body throughout the movement to maximize triceps engagement.
Once your arms are fully extended, hold the position for a moment, squeezing your triceps at the bottom of the movement.
Then, slowly return the handles back to the starting position, allowing your triceps to stretch as you do so.
Remember to breathe in as you return to the starting position and breathe out as you push the handles down.
Repeat the exercise for the desired number of repetitions.
Ensure you maintain good form throughout the exercise, keeping your back straight and your movements controlled. Avoid using your body weight to push the handles down, instead focus on using your triceps to perform the movement.
lever overhand triceps dip
To perform the lever overhand triceps dip, start by positioning yourself at the leverage machine. Stand facing the machine with your feet shoulder-width apart for stability.
Next, adjust the height of the lever to match your shoulder level. This is important to ensure you're working the correct muscles and to prevent injury.
Once the lever is at the right height, grip the handles with an overhand grip, meaning your palms should be facing down. Your hands should be slightly more than shoulder-width apart.
Now, you're ready to start the exercise. Begin by pushing the lever down using your triceps until your arms are fully extended but not locked. Ensure that your elbows are close to your body throughout the movement to maximize the engagement of your triceps.
Hold this position for a second, squeezing your triceps at the bottom of the movement. Then, slowly return the lever to the starting position as you breathe in.
Remember to keep your back straight and your core engaged throughout the exercise. Avoid using your body weight to push the lever down; the movement should be controlled and come from your triceps.
Repeat this exercise for the desired number of repetitions.
This exercise is great for isolating and strengthening your triceps. Always ensure you're using a weight that is challenging but allows you to maintain proper form.
assisted triceps dip (kneeling)
_Upper-Arms_360.gif)
1. Start by adjusting the height of the machine's lever arm to match your shoulder level when kneeling.
2. Kneel down on the machine's padded platform, ensuring your knees are comfortably positioned and your body is upright.
3. Reach up and grasp the handles of the machine. Your palms should be facing inward and your hands should be shoulder-width apart.
4. Engage your core and keep your back straight as you prepare to perform the exercise.
5. Lower the lever arm by bending your elbows and moving your hands towards your shoulders. This should be done in a slow and controlled manner. Ensure your elbows are kept close to your body throughout the movement.
6. Once your elbows are bent at a 90-degree angle, pause for a moment.
7. Push the lever arm back up to the starting position by extending your elbows and using your triceps to drive the movement.
8. Repeat this process for your desired number of repetitions.
Remember to keep your body stable throughout the exercise, avoiding any unnecessary movement. The only parts of your body that should be moving are your arms. This will ensure that the focus of the exercise remains on your triceps.
No tags for this post.