Exercise atlas – arms (triceps)

Exercises in “power circles” this part of the body that engages is called triceps exercises. But as in the case of exercises involving the muscles responsible for bending forearms at the elbow joints, which were described in the previous article from this series, it is not entirely true. This is due to the fact that in the “process” Another muscle is also involved in flexing the forearm at the elbow joint, a namely the ulnar muscle. The name triceps comes from the Latin name the triceps muscle of the arm that reads muscle triceps brachi.

Not enough exercise

W In the previous article in this series, I came across the objection that the three exercises are definitely not enough. Personally I think, that 3-4 exercises are the optimal amount, especially in the case of such small groups muscles, such as those responsible for bending and straightening the forearms. In in the case of strength training aimed at, among other things, building muscle mass, yes called split (split training), it is recommended to do it in one training session no more than 8-12 sets for small muscle groups. In the case of workouts aimed at reducing unnecessary fat tissue are most often used circuit training involving all parts of the body – the so-called Full Body Workout. In such training, the number of exercises that stimulate individual parts of the body rarely exceeds two exercises.

Exercise with a load on your own body

1. Stand slightly apart facing to walls at arm’s length. Rest your hands against the wall at the height of the cage chest shoulder width apart. Point your fingers slightly upwards, yes that the thumbs and index fingers of the hand form a triangle. Straighten your back pull off the shoulder blades. Bend your forearms and bring your elbows down (lead them like closest to the torso), resting your body on your hands.
2. Straightening the forearms at the joints elbows bring the body upright. Do while you straighten your forearms exhaust.
3. Bending the forearms at the joints the elbows slowly return to the starting position. When bending the forearms breathe in.

Exercise with elastic band

1. Attach the elastic band at half its length at shoulder height. Stand with a slight step facing to tapes, slightly bend your legs at the knee joints. Bend your arms at the joints elbows at a 90-degree angle, grasp the ends of the tape in front of you so that your thumbs were facing up. Straighten your back, tighten your shoulder blades, keep your elbows close to the torso, look straight ahead.
2. Without taking my elbows off my body straighten your forearms. Breathe out as you straighten your forearms.
3. Bending your forearms slowly come back to the starting position. Inhale while bending your forearms.

Exercise with a dumbbell

1. Lie with your back (on the backs) on straight bench (you can replace the bench with two joined pouffes), arrange the left arm along the torso. Grasp the dumbbell in your right hand. Extend the right arm upwards, a then bend the forearm at the elbow so that the dumbbell is in just above the chest.
2. Straightening the forearm at the joint exhale with the elbow. Do not change the position of the arm – throughout the movement it must be in one (starting) position.
3. Bending the forearm at the elbow slowly return to the starting position. Inhale as you bend your forearm. After you complete the planned number of repetitions with your right hand, repeat the exercise with your left hand.

Other articles in this series:

Exercise Atlas – introduction and warm-up

Exercise atlas – arms (biceps)

Exercise Atlas – Back

Exercise Atlas – Chest

Abdominal exercise atlas

Exercise Atlas – Shoulders

Atlas of exercises – buttocks

Exercise Atlas – Thighs

Calf Exercise Atlas

Zdjęcie main

Damian Yefremienko Coach

Master of physical education with a training specialty, graduate of postgraduate studies in dietetics and nutritional counseling at the Medical University in Poznań, doctoral student at the Department of Sport Theory of the University of Physical Education in Poznań, physical recreation instructor specializing in strength exercises, would-be physiotherapist. scientific. He hates mediocrity and cursory problem solving. Personalization and a holistic approach to the patient are “obvious obvious” for him. She loves to share her knowledge and is eager to expand it. He is most interested in all issues related to the physiology of exercise. Passionate about mountain tourism and new technologies

Other author’s entries