Skip to content Skip to sidebar Skip to footer

Tricep Workouts For Beginners, That's The Way It Should!

tricep-workouts-for-beginners
Just like with all strength exercises, performing the exercises in a correct way is also important here. A condition for performing exercises correctly is by not training too hard. Taking too heavy weights and doing not too heavy exercises is part of this. To make it possible for beginners to start, two lighter workouts are given first. Following this, three exercises are given with which advanced students can get to work.

Triceps workouts for beginners

Prior to training the triceps, it is important to start by stretching the triceps. Following this, it is recommended for beginners to do Dips and/or the Cable Tricep Pushdown.

Triceps racks
It is always wise to stretch the triceps before exercising. In many exercises, you use your triceps quite quickly without being aware of it. Stretching can be done simply by placing your right arm behind your right shoulder. Then grab your right elbow with your left hand. Now slowly pull the elbow so that you stretch the triceps a bit.

Dips
This exercise is ideal for beginners, but also good to weight for advanced with extra weights. You hold the next position for exercising. You put your hands on a couch or chair. You stretch your legs in front of you. You fall through your arms so your elbows come at an angle of about 90 degrees. Then you push yourself up again so that you are back in the old position. You repeat this exercise about 12 times.

Cable Tricep Pushdown
With the help of a narrow rod, you will train your triceps. Take hold of the bar in the same way that you grab a handlebar of a bicycle. Keep your upper arms down your body throughout the exercise. The movement must come from your forearms. You start with an attitude of the forearms and upper arms at an angle of 90 degrees. Then pull the rod down so that your forearms are aligned with your upper arms. Then you move your arms back again. You repeat this exercise 12 times.



Skull Crushers
The Skull Crusher is a good exercise to train your triceps. This exercise can be performed with both a straight bar and a curved bar. You lie down on the back and make sure someone shows you the rod. You hold the bar over your head and then bend your elbows so that it reaches your hairline. After this, bring your rod back into its starting position. Repeat this exercise 10 times.

Dumbbell Kickbacks
Grab a lightweight that you can keep well under control during the exercise. Put your right knee on the bench, bend over and lean on the bench with your right hand. Keep your left upper arm in line with your upper body. Let your left forearm hang down. From this position, you will do the exercise. Extend your left arm so that your forearm aligns with your upper arm. Then lower the arm again. Repeat this exercise at least 8x and then change sides.

One-Arm Triceps Extension
Sit on a bench and grab one (not too heavy) dumbbell. Hold the dumbbell with a stretched arm up and your upper arm in one straight line with your head. Then lower the dumbbell with your forearm towards your other shoulder blade. Then return the dumbbell and repeat this movement at least 8 times. Then change arm.

French Press
This exercise is almost the same as the Skull Crusher. Sit on a bench and grab a (straight or crooked) bar with a narrow handle. Make sure the elbows are pointing forward. Extend the arms straight up and then lower the rod behind your head. Keep the upper arms still during this movement (so that you tilt everything with your triceps). Then slowly raise the dumbbell again. Repeat this exercise 12 times.

Train triceps? Follow these tips!
  1. First, do a warm-up with lighter weights. Let your triceps warm up with a few series with lighter weights.
  2. Do not train your triceps first. Just like your biceps, your triceps are a reasonable small muscle group. When you train a combination of muscle groups, start with your chest first and then pick up your triceps.
  3. The rule the heavier the weights the bigger your triceps do not go on. Correct execution of your triceps exercises is more important than weight.
  4. Beware of overload and do not do too many exercises for your triceps. Three exercises of three sets each of which 10 repetitions is enough.
  5. Do not train your biceps more than twice a week and do not execute the exercises too quickly!
  6. If necessary, ask for help from an instructor for proper execution. Training Biceps is always done in a correct and controlled manner.

Post a Comment for "Tricep Workouts For Beginners, That's The Way It Should!"