Why are triceps exercises important
Triceps exercises are important because the triceps play a crucial role in arm strength and function. Here are the main reasons:
- Arm strength: The triceps are responsible for extending the arm, which plays a role in many movements such as pushing, jerking, and lifting. A strong triceps improves your overall arm strength.
- Support other exercises: A strong triceps contributes to better performance in exercises such as bench presses, push-ups or dips, as it is heavily used when pressing the weight.
- Joint stability: The triceps stabilizes the shoulder and elbow joints, which prevents injuries and maintains mobility.
- Muscle balance: A balanced relationship between biceps and triceps ensures harmonious muscles in the upper arm and promotes joint health.
- Aesthetics: Well-developed triceps contribute to a defined and muscular arm, which improves the visual appearance.
Overall, triceps exercises not only strengthen arm strength, but also provide stability, balance and better functionality in everyday life.
Triceps exercises on the machine
Machine triceps exercises provide stability and control, helping maintain proper form and prevent injury. They allow for even loading of the triceps and better isolate the muscle without overloading other muscle groups. Machines are particularly safe, reduce the risk of incorrect movements, and require less coordination, making them easier to perform.
Cable Triceps Pushdown
Device: Cable pull with rope handle
Execution:
Set the cable pull to the highest position and attach a rope.
Grab the rope with both hands, palms facing down.
Pull the rope down until your arms are fully extended, keeping your elbows tucked in.
Hold the position briefly and slowly release the rope.
Tip: Make sure your elbows always stay close to your body.
Triceps press on the machine (Triceps Pushdown Machine)
Equipment: Triceps machine (often with a handle or bar)
Execution: Sit on the machine and adjust the padding so that your arms rest comfortably.
Grip the handle or bar and keep your elbows close to your body.
Press the weight down until your arms are fully extended.
Lower the weight back in a controlled manner.
Tip: Avoid leaning your upper body too far forward.
Overhead triceps press on the machine (overhead triceps extension)
Equipment: Overhead triceps machine
Execution: Sit on the machine with the handles positioned above your head.
Grab the handles and make sure your elbows stay firmly at your sides.
Stretch your arms up until they are fully extended.
Slowly lower your arms back to the starting position.
Tip: Keep the movement controlled to maximize tricep activation.
Triceps dips on the machine (assisted dip machine)
Device: Supported dip machine
Execution: Sit on the machine, grab the handles and place your knees on the padding.
Push your body down until your elbows are at a 90-degree angle.
Push yourself back to the starting position in a controlled manner.
Tip: Make sure your elbows point backwards and not outwards.
Triceps Press Machine
Equipment: Triceps press machine (similar to a butterfly machine)
Execution:
Sit on the machine and position your arms so that they are in line with the pads.
Press the handles down by extending your arms until they are fully extended.
Slowly return to the starting position.
Tip: Make sure that you do not sway your upper body.
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Exercises with dumbbells
Triceps exercises with dumbbells offer a greater range of motion and also activate stabilizing muscles. They promote muscle balance because both arms work independently, allowing for the correction of imbalances. They also improve coordination and require more control, which intensifies triceps activation. Dumbbells are versatile and allow for a wider variety of exercise variations, making training more varied and functional.
EXERCISES
Triceps
Dumbbell triceps press (overhead triceps extension)
Execution: Sit or stand upright, holding a dumbbell with both hands behind your head, elbows pointing upwards.
Press the dumbbell up until your arms are fully extended.
Slowly lower the dumbbell back behind your head.
10-12 repetitions.
Tip: Make sure that your elbows remain stable and do not fold outwards.
Triceps Kickbacks
Execution:
Stand in a slight forward bend, resting one knee on a bench and holding the dumbbell in one hand.
Pull your elbow close to your body and extend your forearm backward.
Hold the final position briefly and slowly return the arm.
10–12 repetitions per side.
Tip: Make sure your upper arm remains stable during the movement.
Dumbbell French Press
Execution: Lie on a bench, holding a dumbbell with both hands above your chest.
Slowly lower the dumbbell behind your head by bending your elbows.
Press the dumbbell back to the starting position until your arms are fully extended.
10-12 repetitions.
Tip: Keep your elbows close to your head and avoid spreading your arms too wide.
One-arm tricep press
Execution:
Stand upright and hold a dumbbell in one hand.
Perform the same movement as the overhead triceps extension, only with one arm.
Push the dumbbell up and slowly lower it back down.
10–12 repetitions per side.
Tip: Stabilize your body by tensing your core.
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