The training of the muscles of the three-headed upper arm extensor (triceps brachii) is often overshadowed by bicep training in strength training, although in most sports a well developed triceps musculature is more useful. Especially in sports where the upper arm has to be accelerated as quickly as possible (ball sauces, boxing, throwing, etc. ), the triceps plays a particularly important role.
The triceps are usually trained as secondary muscles for pressure movements (bench presses, neck presses). Triceps pressing is, in addition to the “nosebreaker”, a training exercise that trains the muscles of the triceps in a targeted and isolated manner. The triceps squeeze exercise can only be used on a cable pull.
In order to prevent overloading and incorrect loading of the spine, the athlete stands in a stepping position. At the beginning of the movement the bar is at chest height, the elbows are close to the body. The upper body is slightly bent forward.
During the contraction phase, the barbell bar is actively pressed down by the muscles of the triceps. The elbows remain close to the body. The number of repetitions and intensity depends on the performance requirements and training goals.
Modification
As with many other weight training exercises, triceps pushing can be performed with an expander. Here you will find detailed information about triceps squeezing with the expander
