Introduction
The training of the upper arm extensor muscles is often neglected in strength training. However, as agonist and antagonist, biceps and triceps should be trained alternately. Triceps pushing is, in addition to the covers, an effective exercise for developing the arm extensor (M. triceps brachii) in a targeted manner.
Due to the continuously increasing resistance of the expander, the muscle tension in the contraction cycle increases steadily and the training stimulus is increased. However, since this exercise is an isolated form of muscle strain, it is preferably used in bodybuilding and advanced fitness. Athletes who prefer more complex exercises due to time constraints can choose push-ups with the expander, in which the triceps are trained along with the chest muscles. The training of the triceps is particularly important in throwing and martial arts, and should therefore be specially trained in these sports.
Muscles that are used in bicep curl
- Triceps (M. triceps brachii)
to the musculature overview
- Shoulder muscle
- Arm Flexor
- Arm Extension
- Pectoral muscle
- Abdominal muscle
The athlete stands in a step position, just like in bicep curl. The expander is attached to the ceiling so that it can be pulled down. In the starting position, the upper arms and forearms form a right angle, the elbows lie close to the body and move as little as possible during the entire movement.
The expander is wrapped once around the wrists. During the contraction phase, the arms are stretched completely. The forearms are brought back until a right angle is created in the elbow joint. The number of repetitions varies depending on the training goal.
Fields of application
Health sport Triceps pressing with the expander is rarely used in the health sector. Only in regenerative sports is this method used for regenerative muscle building training in static form with low tensile stress. Health sportsmen and sports beginners in strength training should perform triceps training in the form of push-ups “in kneeling position” in order to train the chest muscles at the same time.
Fitness Fitness athletes complete between 12 and 15 repetitions in their training plan. When pressing the triceps, the resistance should be chosen so that no further repetitions are possible. If the resistance is chosen too lightly, the expander should already have an increased tension in the starting position.
Bodybuilding In order to be able to set a targeted muscle building stimulus, the load must be selected sufficiently high. With this method, between five and eight repetitions are completed, with an intensity that makes further repetitions impossible. For detailed information on the topic of muscle building, visit our Bodybuilding section, where all modern bodybuilding exercises are explained and commented.
All articles in this series:
