Triceps Workout -Best workout for Triceps Widening

TRICEPS WIDENING

An isolated exercise that targets the muscle on the rear of the upper arm is the triceps extension. The long head, the lateral head, and the medial head are the three heads of the triceps muscle. The forearm is extended at the elbow joint thanks to the cooperation of the three heads. An isolation exercise is one that only moves one joint, in this case, the elbow joint, as in the triceps extension exercise

In this article:

• Warm up.
• How to extend the Triceps.
• 5 Best Triceps Workout
• Advantages of Tricep Extension
• Triceps extension when sitting
• Triceps extension when laying
• Health and Safety measures.

Warm-up:

• Keep your palms down and extend your arms out to the sides, parallel to the ground.
• Hold your arms straight while making circular motions in the back.
• After 20 to 30 seconds, start making forward-facing arm movements

How to Extend the Triceps:

Start by assuming a slightly split stance with your feet, placing your left foot just behind your right and your legs about hip-distance apart. Both feet should bear the same amount of weight. To maintain good posture throughout the movement, soften the knees and make sure the core is engaged.
This exercise can be done either with a dumbbell held in each hand or with one dumbbell cupped in both hands with the palms facing the ceiling. An alternative is to stand on one end of a resistance band while holding the other ends in your hands behind your back.

1. Raise the dumbbell straight up into the air. Make sure the shoulders are relaxed, the core is still engaged, and the head stays aligned over the chest.

2. Fully extend both arms before exhaling and lowering the weight while lowering it slowly and bringing it behind your head by bending your elbows. Make sure the back does not arch and the chest stays in line with the hips.

3. After reaching a 90-degree bend at the elbow or a little bit more, inhale and perform the opposite motion, bringing the weight back to the starting position. When the weight is at its lightest, it shouldn't touch the back of the skull.

         Standing while performing the triceps extension forces you to use your core to maintain your lower and mid-body as you simultaneously move both arms over your head.

6 Best Tricep Workout: 

1. Triceps Dips
2. Ropes Pushdown
3. Close Grip Bench Press  
4. Diamond Pushups
5. Bar Pushdown
6. Triceps Kickbacks 

Advantages of Triceps Extension:

Arm strength and muscle development are aided by resistance exercises that target the triceps (the rear of the upper arm) and biceps (the front of the upper arm).
The triceps and other significant upper body muscles are used throughout a wide variety of exercises, including the push-up and the chest press.
Yet since you won't be constrained by weaker muscles in other areas, setting aside at least some time to focus on the triceps in isolation can help you develop strength in that area successfully.
 The elbow and shoulder joints are stabilised by a powerful triceps muscle. You can move through your day easily thanks to stable arm joints. Strong triceps are necessary for pushing objects (like a door or moving furniture) or lifting heavy objects above your head.
You can do physical activities like Swimming tennis, basketball passing, and baseball pitching with the support of strong triceps. The triceps are essential for keeping the arm steady while doing fine motor tasks like writing.

Additional Triceps Extension variations.

The triceps extension can be done in a variety of positions. The most straightforward variation is the standing triceps extension, but you may also perform it while seated, laying on a weight bench, or even on the ground (called a skull crusher). Moreover, you have the option of using both arms at once or just one arm.
You can make an exercise more or less difficult by using more or less weight. If you don't have a dumbbell, you can lift household items like a water bottle or jug or a resistance band 

Triceps Extension When Sitting.

• Similar to the standing variety, the seated triceps extension involves flexing and extending a weight over your head while seated on a chair, weight bench, or balancing ball.
• When your hips are firmly planted and your lower body is at rest, maintaining proper posture while seated is easier. Yet, you still need to use your core to maintain proper posture; you'll notice that stabilising your upper body is less difficult.
• This exercise can be done with either a dumbbell held in each hand or a single dumbbell cupped in both hands. Hold a medicine ball or kettlebell in both hands as an alternative.
• Start by sitting on a seat or ball with your feet about shoulder-width apart on the ground. To maintain appropriate posture during the movement, make sure the core is engaged. The weight is lifted and extended in the same manner as when standing.

Triceps Extension When Laying.

• The typical position for this variation, known as a skull crusher, is lying down on a weight bench. Strictly speaking, this exercise is distinct from the triceps extension. Even so, it is comparable enough to be used as a modification if your upper body mobility makes it difficult for you to complete the overhead version correctly.
• This exercise can be done with either a dumbbell held in each hand or a single dumbbell cupped in both hands.
• Laying down on a mat on the floor or a weight bench is a good place to start.
• Hold the dumbbell above your chest with both hands, cupping it as you would in a triceps extension.
• Bring the weight down so that it begins to go behind your head by bending at the elbows. Ensure that your upper arms are motionless and parallel to your torso.
• Lower the weight behind the head until it is at the same height as the weight bench.
• Reverse the motion until the weight is in the initial position once more.

Health and Safety Measures .

A healthcare professional should be consulted if you are new to exercise or a strength training programme to ensure that there aren't any unique adaptations you need to make. Get your doctor's approval before starting an exercise programme if you have been inactive or are starting up again after a pregnancy or accident.
When you are lifting a dumbbell over your head during the triceps extension, you should be careful not to lift more weight than you can control comfortably. A drop could be harmful. Have someone spot you if you are pushing yourself with a new weight increment and are doubtful of your ability to handle it.

Bottom line.

Try these exercises under the guidance of your trainer. Do these exercises for a few months to get better results. There are many fitness related content on my site. Make sure that you should visit at least one time at our site. 

       

          "Start your fitness today"