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8
Triceps exercise with handlebar
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 tensed.
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 strong and well-trained arm muscles, many people think of the biceps first. It is often overlooked that the triceps – the counterpart of the biceps – is actually the larger of the two muscles and makes a decisive contribution to the strength and size of the arms. Regular strength exercises for the triceps strengthen the arm muscles in the long term and increase the volume of the arms.
The triceps make up about two thirds of the arm circumference. It is therefore important not to neglect it during arm training. The triceps also play an important role in many everyday movements and in various strength training exercises such as bench presses, push-ups and dips.
Triceps exercises on the EISENHORN
The EISENHORN offers numerous ways to train your upper arms from the comfort of your own home. Be it with the cable pull, the handle hinges or the handle bar. The weight can be adjusted to individual requirements in a matter of seconds. Here are some examples of possible triceps exercises on the EISENHORN:
There are numerous strength exercises that effectively train the triceps. These include bodyweight exercises such as dips and push-ups. However, exercises with weights, such as those that can be performed on the EISENHORN with the cable pull, the grip bands or the grip bar, are also very effective. There are numerous different variations, such as triceps extension, triceps presses, one-arm triceps exercises and many more. Each of these exercises targets different areas of the triceps. In order to strengthen the triceps comprehensively, it is important to integrate a variety of different exercises into your training.
As with any strength exercise, the correct execution of triceps training is crucial in order to train effectively and avoid injuries. The elbows remain close to the body throughout the movement and the shoulder blades are pulled back and down. The head remains straight and, as with all strength training exercises, the torso is always tensed. To avoid injury, start with a moderate weight that is appropriate for your fitness level and increase it slowly. The exercise is performed slowly and in a controlled manner. A clean technique is more important for training success than the heaviest possible weights.
The triceps need time to regenerate and should therefore 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. The level of difficulty can be increased by increasing the weights or using extended exercise variations. A short break is recommended between sentences.
Variation is important in order to constantly expose the triceps to new stimuli and thus promote muscle growth. By alternating exercises and equipment (pulley, grip bar, grip band), different parts of the triceps can be targeted. You should also vary the number of repetitions and the weight to keep challenging the muscle in new ways.
Injuries during triceps training can be avoided by paying attention to clean execution and controlled movements. A short warm-up before training is also important.
The triceps muscle (triceps brachii muscle) is the arm extensor located at the back of the upper arm and is responsible for extending the arm. As the triceps lies on the opposite side of the biceps (biceps brachii muscle), it is referred to as its antagonist.
When training the triceps, the focus is on the triceps brachii and anconeus muscles. Depending on the exercise form and variation, the shoulder muscles, chest, torso, forearms, hands and back can also provide support.
Effective tricep training is crucial for strong and defined arm muscles. As the triceps make up around two thirds of the arm circumference, they should not be neglected during training. With regular and varied exercises on the EISENHORN, such as dips, push-ups and tricep extensions, the triceps can be strengthened in a targeted manner. Correct execution and adequate recovery times are important to avoid injuries and achieve optimum results. Strongly trained biceps improve arm strength and stability, support performance in many sports and help to avoid muscular imbalances.
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.