By Tricep extension is a type of isolation exercise that helps in working the muscles present in the back of the arm. The muscle also known as triceps has three protrusions that are known as ‘heads’- these are the long head, the lateral head, and the medial head.
The three work together to help in forearm extension from the elbow joint. interestingly, the exercise is an isolation exercise due to the involvement of only one joint- the elbow joint.
What Are Triceps?
The triceps or tricep brachii are part of the upper arm muscle group that helps in lifting and throwing things. A large thick muscle that is present on the back of the upper arm, it is completely responsible for arm extension. This is why the muscle is known as “tri” cep. The long head of the muscle originates from the rear end of the shoulder blade, whereas, the medial and lateral heads originate from the posterior and the lateral sides, respectively.
The three heads attach on the rear end of the elbow where a small protrusion of the bone is present. This protrusion is known as the olecranon process.
Function Of The Three Heads
The three heads have their respective functions such as-
- Elbow extension, which includes movement of the forearm away from your body
- Stabilization of your shoulder
- Extension of your shoulder
The triceps serve the opposite purpose of the biceps.
How To Train The Triceps
The triceps are same as the biceps in the sense that both should be the target of a varying repetition ranges. the basic number of reps that you should start with as a beginner or for the first set is 6 and it can move up to 12 reps in a set.
The weight that you carry for the exercises can help in determining the number of reps you do.
What Is Tricep Extension?
An isolation exercise that works the back of the upper arm or the triceps. This exercise helps in building the upper arm strength. The exercise involves standing with feet slightly split and the left foot bending slightly behind the right leg. Place the legs hip-width apart.
Place equal weights on both feet while performing the exercise. With knees softened to engage the core. In addition, a good posture must be maintained throughout the move.
One easy way of performing this exercise is by the following ways:
- One dumbbell should be cupped in both hands such that the palms are facing the ceiling, yet another is taking a dumbbell in each hand.
- Extend both arms fully. Slowly while exhaling, lower the weights and bring them behind the ears.
- Your chest must stay aligned over the hips, making sure the back does not arch.
- While inhaling, reverse the movement and as you reach a 90-degree bend, lift the weights back to the starting position. The weight of the shoulder does not touch the back of the head when they reach the lowest position of the exercise.
Standing tricep extension is the most stable form of the exercise which also challenges the engagement of the core.
Muscles Targeted
Triceps are the main muscle group that are targeted in tricep extension. As the muscles are relatively small, the recovery time for them is also quick. In addition, at least two sessions of an exercise can help maximize muscle gain.
Equipment
The basic equipment that will be necessary to perform a tricep extension are dumbbells. The dumbbells can be of varying weight- starting from the lightest available weight which can ensure a beginner can also perform the exercise with it.
Variations
There are a couple of variations that can help in working out the muscle in an enhanced manner-
1. Seated Tricep Extension
Similar to the standing tricep extension, the seated variation requires you to sit and follow the same steps. You may choose to sit on a chair, weight bench or a balance ball. The exercise requires you to maintain a good posture, which allows your core to engage and improves stability. This also keeps the torso in alignment which helps in making the upper body more stable. How to perform the exercise:
- Begin by sitting on a ball or a bench with your feet flat on the ground.
- Next, maintain the core engagement for the proper posture
- Then, lift and extend the weight similar to what you did while standing.
2. Lying Tricep Extension
The lying variation requires a weight bench on which you can lay down. Also known as the ‘skull crusher,’ this exercise is a little different from tricep extension, however, it works the triceps quite well. If your upper body mobility is poor, then you can perform this exercise. While lying on a flat surface, follow these steps:
- Holding a dumbbell similarly as the standing extension, keep it above your chest.
- Bend your elbows so that the weight goes down and comes up behind your head.
- Do this while keeping your arms still and perpendicular to the body.
- Continue by lowering the weight behind your head until it reaches the same level as the bend.
- Reverse the movement so that the weight is back at the original position.
3. Straight Bar Tricep Extension Overview
A variation of the cable tricep extension, the exercise builds muscles. following steps let you complete a set:
- The bar is attached to the cable stack as high as possible such that you can reach it while standing.
- Hold the straight bar with your palms facing down and lean slightly forward while by hinging hips.
- Pulling the handle downward, keep the elbows locked out while slowly lowering under control, bringing it back to the starting position
- repeat the movement for at least 10 repetitions in a set.
Common Mistakes
Exercises especially those that are isolated movements can lead to injuries due to poor form or improper technique during the movement. The following mistakes are often noted by trainers:
- Incomplete Range of Motion: It is important to check the range of motion when performing isolation exercises when you do not work the triceps out. This can cause injury when your upper back does not have mobility. The limitation in motion can lead to the exercise being incomplete- with respect to the range of motion. This can look like lifting the weight only 45-degrees when you should be aiming for a 90-degree angle.
- Head movement is too much. The tricep extension requires you to lift weights behind your head. This becomes detrimental when you do not have proper shoulder or upper back mobility. Keeping the body and head still during isolation exercises minimizes injuries. The head must remain in alignment over the chest, above the hips. Keeping your chin off the chest and focusing forward helps in limiting unnecessary head movement.
Tip:
If you think the head movement cannot be brought under control, then try performing exercise while lying down.
Conclusion
The tricep extension is an easy way to grow your triceps stronger. It helps in building shoulder stability and increasing upper arm strength. The first step that you should follow is stretching and then proceeding to do the movements. A sedentary lifestyle warrants easing into the exercise, especially isolation ones that require proper posture.
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