In our quest for toned and outlined arms, the seated overhead triceps extension train is a incredible technique to construct lean muscle and create a extra sculpted look behind the higher arms.
This may also help tackle frequent issues about “arm jiggle” and enhance physique picture and confidence.
The triceps make up about two-thirds of the muscle mass within the higher arm, and strengthening them can have a major affect on each aesthetics and performance.
Robust triceps are essential for a lot of on a regular basis actions, resembling pushing doorways, lifting objects overhead, and carrying groceries. In addition they play an important function in well-liked compound workout routines like push-ups and bench presses, serving to to enhance your efficiency and stop plateaus.
Easy methods to do it
Grasp a dumbbell with one or two palms and sit on a chair or bench. Lengthen your arm/s overhead. Slowly decrease the dumbbell down in direction of the again of your head by bending your elbow/s. Enable the burden to drop down behind your head earlier than extending it again up.Â
Focused muscle tissue
This isolation train particularly targets the triceps brachii, the muscle on the again of your higher arm consisting of three (tri) factors of attachment. The muscle could be segmented into the lengthy head, lateral head and medial head. The first perform of the triceps is to increase (straighten) the elbow joint.
Test your kind
- Performing this train whereas seated on a chair with again assist helps stabilise your torso and means that you can give attention to the motion of your arms.
- Preserve your elbows tucked in. Don’t enable the elbows to flare out to the perimeters as you decrease the burden.
- Deal with holding your higher arms as near your head as attainable all through your entire motion.
- Don’t ` arch your decrease again or lean ahead as you carry out the train, particularly when utilizing a heavier weight.
- Preserve your core tight, again straight towards the assist, and torso nonetheless to isolate the triceps successfully.
Creator: Pedro van Gaalen
When he’s not writing about sport or well being and health, Pedro might be out coaching for his subsequent marathon or ultra-marathon. He’s labored as a health skilled and as a advertising and comms professional. He now combines his passions in his function as managing editor at Health journal.
