I will repeat some material from the previous biceps blog:
When you work out a muscle or muscle group, you want to target as many muscle fibers as you can, in as many different angles or ways that you can. The triceps are a basic muscle group, composed of three muscles from the shoulder to the elbow. They primarily help you to push things away from you or to push your body from a resistance such as a wall or floor.
It is recommended that you use free weights instead of machines. You have to do more work with free weights, thereby working more muscle fibers and building core balance and strength as well.
Choose a weight that gives you a workout, but does not give you severe pain. Choose a weight that you can lift for the full range of motion. Stand with legs shoulder width apart. Bend your knees slightly. Do not lock your elbows during the exercises. Breathe in when you extend your arm and breathe out when you lift the weight.
Here are the exercises:
1. Use dumbbell weights that work for you. Hold one arm over your head with a dumbbell and the elbows bent. Proceed to extend that arm over your head, using the other arm for slight support if you need it. Do four sets of ten repetitions.
2. Bend forward slightly and use one arm to support your weight against a surface such as a weight rack. Hold a dumbbell with the other arm lifted behind you so that the shoulder and elbow can be as close to 180 degrees as possible. Extend the arm out. Do four sets of ten repetitions.
3. With your arms behind you, hold onto a chair that is secure on the floor. Your legs will be bent or extended before you. Keep your shoulders as low as possible to resting position (not slouching). Use your arms to lift your body up and down. Do four sets of ten repetitions.
As with other muscle groups, rest in between days where you use the triceps as primary muscles in an exercise. Have fun!
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Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.