Show Unconventional Arm Training Some Love: A Unique Triceps Exercise?
Traditionally, the triceps are not used very much in weight training programs. They have been neglected due to their relative small size and limited function. However, it is known that they play a major role in building strength and power. Therefore, many experts recommend that these muscles should be trained regularly.
The triceps are located at the front of your arms. These muscles consist of three heads, which are called the long head (triceps brachii), short head (brachialis minor) and middle head (biceps femoris).
The long head is responsible for extending your arm up towards your face while the short and middle heads work together to pull down on your forearm when pressing or pulling with other muscles.
In order to perform different types of exercises, the triceps must be worked. For example, if you want to increase your bench press, you need to train them.
If you want to build bigger shoulders, then you need to train them. In fact, the triceps are so important that they are often included in the training program of Olympic athletes such as gymnasts and weightlifters.
Do I Need To Train My Triceps?
It is important to make sure that you include triceps exercises in your training program. It is often the case that people work their chest and back muscles twice as much as the triceps. This can lead to weak arms and poor shoulder strength. Without a strong shoulder girdle, you can suffer from shoulder pain and injury. The following exercises are recommended for the triceps.
Bent Over Dumbbell Extensions
You will need to sit on the floor with your legs bent and feet flat on the floor. You will then bend forward and place your hands next to your knees.
Hold a pair of dumbbells in your hands and extend your arms as you lift the weights up until your arms are straight. At this point, bend your elbows and curl the dumbbells up towards your shoulders. Slowly extend your arms back out, but do not lock your arms in place.
Overhead Dumbbell Extensions
This is an advanced exercise that is only suitable for those with sufficient experience. You will need to sit on the floor and place your palms flat on the floor next to your hips.
Place your knees and feet together and keep your back straight. Hold a dumbbell in each hand and perform a shoulder press movement with the dumbbells. Lock the dumbbells in place behind your head and then slowly lower them back to the initial position.
Cable Upright Rows
These are a good way to build up your strength and muscular endurance with your triceps. You will need to hold on to a bar that is attached at the top of a cable machine and place your feet apart with your knees bent.
Sources & references used in this article:
Some nontraditional (Unconventional and/or innovative) sychosocial treatments for children and adolescents: Critique and proposed screening principles by LE Arnold – Journal of abnormal child psychology, 1995 – Springer
Lukas Moodysson’s Show me love by AW Stenport – 2012 – books.google.com
Unconventional Warfare: Rebuilding US Special Operation Forces by S Marquis – 2011 – books.google.com
The philosophical, cultural, and historical aspects of complementary, alternative, unconventional, and integrative medicine in the Old World by OY Oumeish – Archives of Dermatology, 1998 – jamanetwork.com
The Routledge dictionary of modern American slang and unconventional English by CE Beleaga – 2004 – NAVAL POSTGRADUATE SCHOOL …