Exercise routine to strengthen triceps

To perform exercises for triceps , it's usually about strengthening or toning these muscles through movements in which the resistance It is our own weight, exercises against gravity, or pressing the wall on an inclined plane.

You can also perform exercises with rubber bands or garters, a very useful way to increase the resistance of triceps . Dumbbells, weights and machines are also very useful to achieve the hypertrophy of this group muscular of the arms .

There are many ways to strengthen your triceps , so in GetQoralHealth we present a basic routine for this, which will help you tone and volume your muscles :

1. The first exercise would be doing push-ups arms , to begin working triceps at the same time as the shoulders and chest, which will make your arms leave marking from the outside inwards. If you can not do 4 sets of 20 push-ups, try leaning on your knees to make the job easier.

2. The triceps they can train themselves by making funds in a bank. This exercise is really very simple and provides excellent results if done with perseverance. The only thing you will need will be two support points, one to put your hands and another where you will support your feet.

3. Standing, lean the trunk forward and support the arm left against the back of a chair. Glue the right elbow to the side of the body. Extend the arm Right inspiring, keeping the elbow against the body and without moving it, it returns exhaling. Repeat 20 times on each side.

4. Lie on your back on a mat or rug. Legs bent with feet against the floor. Raise the arms flexed until the elbows are at shoulder height. The palms look towards the center. Extend the arms inspiring, without the elbows moving from the line of the shoulders, it returns exhaling. Repeat 20 times.

Remember that you must also take care of your position back , keeping it neutral, that is, with the lower back without bending back, and the abdomen activated all the time that the exercise lasts to avoid injuries or contractures.

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Video Medicine: The PERFECT Triceps Workout (Sets and Reps Included) (May 2024).