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Triceps exercise with Handle bar kneeling
Preparation
Attach the grip strap and insert the Handle bar into both grip loops. Adjust the height so that the Handle bar is slightly below the chest in a kneeling position.
Starting position
In a kneeling position, grasp the Handle bar with an overhand grip. The upper body is tilted slightly forward. Your back is straight and your abdominal muscles are tensed.
Execution
Press the Handle bar downwards. The elbows remain in the same position. Only the forearms move.
Hint
Kneel close to the device so that it does not pull your elbows forward during execution.
Variants
Warning
Primary muscle
Triceps
Secondary muscle
Effective tricep training for strong arm muscles
When it comes to strong and well-trained arm muscles, many people think primarily of the biceps. However, the triceps – the opposite of the biceps – are actually the larger of the two muscles and make a decisive contribution to the strength and size of the arms. By regularly performing strength exercises for the triceps, the arm muscles can be sustainably strengthened and the volume of the arms increased.
The triceps make up around 2/3 of the arm circumference, so it is important not to neglect them during arm training. In addition, the triceps are involved in many movements in everyday life as well as in other strength training exercises. The latter include bench presses, push-ups and dips, for example.
Strong triceps therefore support overall physical fitness, performance in all kinds of sports and contribute to a visually harmonious appearance. Targeted triceps training can, for example, help to avoid so-called “angular arms”.
Triceps exercises on EISENHORN
EISENHORN is the ideal device for triceps training in the home gym. There are different variations and alternatives for training the upper arms with different weights, with the Cable Pulley, with bands, with the Handle bar etc. Here are some examples of tricep exercises:
There are numerous strength exercises that train the triceps. These include bodyweight exercises such as dips and push-ups (especially diamond push-ups), but also exercises with weights such as on the EISENHORN with cable pulley, grip bands, etc. Here again, a distinction is made between individual variations such as triceps extensions, triceps presses, triceps kickbacks and many others. Each of these exercises targets a different part of the triceps and it is important to include different exercises in your training in order to train the triceps comprehensively.
As with any exercise, it is crucial to ensure correct execution and good equipment when training the triceps. For most exercises, it is important to keep your elbows close to your body and your shoulder blades pulled back and down during the entire movement. The head should remain straight and, as with all strength training exercises, the torso should always be tensed. To avoid injuries, you should start with a moderate weight that is appropriate for your fitness level and only increase it slowly. Exercises should always be performed slowly and in a controlled manner. A clean execution is more important for training success than the heaviest possible weights.
The triceps need time to regenerate, so they should not be trained in isolation every day. Isolated training 1-2 times a week is ideal. Several sets with different numbers of repetitions should be performed per training session. To increase the level of difficulty, the weights can be increased or the exercise variations extended. There should be a short break between each set.
Variation is important to constantly expose the triceps to new stimuli and thus ensure growth. For example, you can alternate between exercises and equipment that target different parts of the triceps, or vary the number of repetitions and the weight to challenge the triceps in new ways. Exercises such as push-ups, bench presses, close bench presses or the tricep push plank can also be used.
Injuries during triceps training can be avoided by paying attention to clean execution and performing the movements in a controlled manner. In addition, a short warm-up should always be carried out before training to avoid putting excessive strain on the triceps. If you feel pain or discomfort, you should stop training.
The triceps muscle (triceps brachii muscle) is the arm extensor muscle, which is located on the back of the upper arm and is responsible for extending the arm. As the triceps is located on the opposite side of the biceps (biceps brachii muscle), it is also referred to as the antagonist of the biceps. The triceps is a three-headed muscle in the upper arm.
When performing triceps exercises, the focus is on training the upper arm and therefore the triceps brachii and anconeus muscles. However, depending on the exercise form and variation, the shoulder muscles, chest, torso, forearms, hands and back can also provide support.
The triceps are an important muscle whose targeted training contributes to general physical fitness and performance and also helps to increase arm circumference. With strong triceps, many other exercises can also be performed better at home or in the gym. It is important to pay attention to proper execution, integrate various exercises into the workout and allow the body to recover sufficiently.
The essential
advantage
EISENHORN is the compact strength station for your home gym that gives beginners, pros and everyone in between hundreds of workout options with weights from 4-112 kg.
Perfect training on the EISENHORN
With EISENHORN you train like on a classic machine with weight plates. In particular, you can perform all the classic basic exercises with EISENHORN, just like with a barbell. Basic exercises ("BIG 5") are the basis of any efficient strength training due to the complex movement sequences.
Buy EISENHORN
You can order your EISENHORN conveniently in our online shop and have it delivered directly to your home. We deliver internationally directly from our factory in Switzerland.