6 Triceps Extension Variations For Building Bigger Arms

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Triceps Extensions are isolation exercises that target the triceps as well as the shoulders, forearms, chest, core, and lats, depending on how you do it. Some variations of triceps extensions use a barbell, cables, machines, kettlebells, or resistance bands instead of dumbbells. Proper technique is crucial for the safety and efficacy of any workout program, but you may have to adjust your technique for each exercise to get the most out of it. Always go for a weight that gives you complete control over your body during the exercise.

In a workout, many Triceps Extension variations can be employed to train the triceps muscle. The synergist muscles engaged during the exercise will alter when small modifications to the grip, body position, angle of elbow flexion, and range of motion are made.

Triceps Extensions can be done in a variety of ways. Include these exercises in your arm workouts. Don’t be surprised if you get a different form of soreness the next day.

EZ-Bar Skull Crusher

EZ-bar skull Crushers are an excellent exercise for toning your triceps. Furthermore, because of the position, they focus on strengthening the stabilizers in your elbows and shoulders. So, you’ll be able to perform other upper-body movements better and have a lower injury risk. Skull crushers can be performed while lying flat on a bench, an incline, or even the floor. It can also be loaded with a traditional barbell, an EZ curl bar, or dumbbells.

EZ-Bar Skull Crusher Instructions:

Grab an EZ bar with your hands turned in toward each other. Lie back on a bench, and bend your elbows then gradually lower the weights towards your head by unlocking your elbows and allowing the EZ bar to drop toward your forehead. When your forearms have reached parallel or just below, reverse the movement by extending the elbows. Repeat as many times as you need.

Close-Grip EZ Bar Triceps Extension Behind The Head

You can do the exercises by loading up a barbell or an EZ-Curl bar and resting on a flat bench with the barbell in your lap.

Close-Grip EZ Bar Triceps Extension Behind The Head Instructions:

With your hands about 8 inches apart, grab an EZ-Bar or barbell, then lie on your back on a flat bench and lower it behind your head. While keeping the bar parallel to the floor, bend your arms in an arc and push the barbell upward until your arms are fully are extended. Return to the starting position slowly, and repeat as many times as you need.

Lying Triceps Extension To Close-Grip Bench Press

The triceps pushdown targets the lateral head of the triceps, whereas the close grip bench press targets both the medial and lateral heads. So, not only does it stimulate multiple muscles at once, but it also targets multiple muscles within the muscle.

Lying Triceps Extension to Close-Grip Bench Press Instructions:

Using an overhand grip and your palms shoulder-width apart, grab an EZ-Bar. Lie on your back on a flat bench, and lift the weight straight over your head. Bend your elbows to lower the bar until it almost reaches your forehead while keeping your upper arms stable. Pause, and squeeze your triceps. Return to the starting position slowly, and repeat as many times as you need.

Lying Cable Triceps Extension

The cable lying triceps extension isolates and stimulates the triceps muscles.

Lying Cable Triceps Extension Instructions:

Begin by positioning a flat bench in front of a pulley cable machine, attaching a straight bar to the pulley, and choosing the weight you want to use on the stack. Lay yourself flat on the bench with your feet firmly on the floor and grab the bar with an overhand grasp at shoulder-width apart. Lower the bar towards the stack by bending your elbows as you squeeze your triceps muscles. Return to your starting position by slowly extending your arms upright, and repeat as many times as you need.

Cable Overhead Triceps Extension With Rope

The cable overhead triceps extension with rope attachment is a popular exercise for gaining muscular mass in the upper arm. The triceps, which have three heads (a long head, a lateral head, and a medial head) is the principal muscle involved in this exercise.

Cable Overhead Triceps Extension With Rope Instructions:

Attach a rope handle to a high pulley. With your hands at shoulder height, grab the handle and turn away from the machine. Extend your arms as far as you can in front of your body. Pause, and squeeze your triceps, then slowly and steadily return to the starting position. Repeat as many times as you need.

Standing Overhead Barbell Triceps Extension

Standing overhead barbell triceps extensions is an exercise that targets the triceps while simultaneously working the abdomen and shoulders.

Standing Overhead Barbell Triceps Extension Instructions:

Begin by standing with your feet shoulder-width apart, your back straight and your core is tight. Using an overhand grip, hold a barbell or EZ Curl bar. Hands should be closer to each other than shoulder width. Raise the bar over your head, then bend your elbows and drop the bar in an arc behind your head while keeping your upper arms stationary. Hold for a count, then slowly bring the bar back up to the starting position. Repeat as many times as you need.

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