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8

Triceps exercise with handle bar

Preparation

Attach the grip tape and insert the handle bar into both grip loops. Adjust the height of the handlebar slightly below the chest.

Starting position

Stand parallel, hip-width apart and grasp the bar with an overhand grip. Stand close to the grip tape with your upper body leaning slightly forward. The back is straight and the abdominal muscles are tense.

Execution

Push the handle bar downwards. The elbows remain in the same position. Only the forearms move.

Hint

Stand 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 a strong and trained arm muscle, many people think primarily of the biceps. However, the triceps – the counterpart of the biceps – is actually the larger of the two muscles and contributes decisively to the strength and girth 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 about 2/3 of the arm’s 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 exercises in strength training. The latter include, for example, bench presses, push-ups and dips.

Strong triceps therefore support overall physical fitness, performance in all kinds of sports and contribute to a visually coherent appearance. For example, so-called angled arms can be avoided through targeted tricep training.

Triceps exercises on the EISENHORN

EISENHORN is the ideal equipment for triceps training in the home gym. There are different variations and alternatives for training the upper arms with different weights, with the pulley, with bands, with the grip bar, etc. Here are some examples of triceps exercises:

The best exercises for the triceps

There are many strength exercises that train the triceps. These include bodyweight exercises such as dips and push-ups (especially diamond push-ups or push ups), but also exercises with weights such as on the EISENHORN with cable pulleys, strap, 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 the workout to train the triceps comprehensively.

The correct execution

As with any exercise, it is crucial to pay attention to correct execution and good equipment when training the triceps. In most exercises it is important to keep the elbows close to the body and the shoulder blade pulled back and down throughout the movement. The head remains straight and the torso should always be tense, as with all strength exercises. To avoid injuries, choose a moderate weight at the beginning that corresponds to your fitness level and increase it only slowly. The exercise should always be performed in a controlled and slow manner. Clean execution is more important for training success than the heaviest possible weights.

Frequency and regeneration for muscle building

The triceps need time to recover, so they should not be trained in isolation every day. Isolated training 1-2 times per week is ideal. Several sets with different numbers of repetitions should be performed per training s To increase the level of difficulty, the weights can be increased or the exercise variations expanded. There should be a short break between each set.

Vary the training

Variation is important to keep exposing the triceps to new stimuli to ensure growth. For example, 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, tight bench presses or the triceps push plank can also be used.

Avoid injuries

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 take place before the workout in order not to overload the triceps. In case of pain or discomfort, the training should be stopped.

Targeted muscle groups for triceps exercises

The triceps muscle (Musculus triceps brachii) is the arm extensor, which is the upper arm muscle on the back of the upper arm and is responsible for extending the arm. Da sich der Trizeps auf der gegenüberliegenden Seite des Bizeps (Musculus bizeps brachii) befindet, wird er auch als Antagonist (Gegenspieler) vom Bizeps bezeichnet. The triceps is a three-headed muscle in the upper arm.

When performing triceps exercises, the focus is on training the upper arm and thus the triceps brachii muscle and the anconeus muscle. Depending on the exercise form and variation, the shoulder muscles, chest, torso, forearms, hands and back can also be supportive.

Conclusion

The triceps are an important muscle whose targeted training contributes to overall 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 a clean execution, to integrate different exercises into the workout and to allow the body sufficient regeneration.

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.

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