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Normally what we do? We do arms pop in the front but lag in the back? Why? What we are missing? Check out the following top triceps sleeves stretching exercises.
5. Overhead Triceps Barbell Extension
Sit on a bench with back support holding a dumbbell in each hand or a heavier single dumbell with your both hands. Extend your arms fully and raise the dumbbells overhead.
With elbows over head, lower forearm behind upper arm by flexing elbows. Flex wrists at bottom but do it slowly to avoid hitting dumbbell and hurt your neck. Raise dumbbell over head by extending elbows, try not to move your elbows too much and try to hold their same position. After that take your hands back up to the starting position.
Repeat the excecise altlest 3 sets with 8-10 reps each.
if you can’t do 8 reps, try droping some of your weights.
4. Parallel-Bar Dips
For this exercise you have to stand between a set of parallel bars on your right and left. Place a hand on each bar and grip firmly, take a small jump to help you get into the starting position straight up with your arms locked out and holding your body up.
Now slowly begin by flexing the elbow, lowering down your body slowly until your arms break 90 degrees. Be careful, avoid any swinging, and maintain good posture up and down throughout the movement.
Now go back to the starting position by extending the elbow, reversing the motion as you came down.
Repeat as much as you can by maintaining the decent posture.
For the skull crusher do it by a close grip, lift the EZ bar and hold it firmly with your elbows in as you lie on the bench straight. Your arms should be perpendicular to the floor in a proper position. This will be your starting position what you will set before starting.
Keeping the upper arms firmly straight (perpendicular), lower the bar by allowing the elbows to bend/flex. Inhale as you are moving your arms down. Hold once the bar is directly above your forehead.
Now lift up the bar back to the starting position (Starting position) by extending the elbow and exhaling back.
Repeat – Repeat – Repeat, 3 sets with 8-12 reps.
2. Triceps Push-Downs
For triceps pushdown, first attach a straight or angled bar to a high pulley and hold it with an overhand grip (your palms facing downside) as per your shoulder’s width.
Then, Standing upright with the torso right straight and a very little inclination to forward side, bring your upper arms closer to your body and right perpendicular to the floor. Your forearms should be pointing up towards the pulley. So this is your starting position.
Now using the triceps, bring the bar downside till it touches the front side of your thighs and the arms are fully extended locked out perpendicular to the floor. Be careful, the upper arms should not move and always remain idle next to your torso and only the forearms should move up and down. Exhale as you are performing this step.
After getting the straight arm position, hold for a second at this contracted position, bring the bar too slowly up to the point from where you started. Inhale by performing this movement.
Repeat, Repeat and Repeat. 3 – sets with 12-15 reps.
1. Triceps Overhead Extension with Rope
Selecting the weight you want to use on the stack and then Set up for the high overhead tricep extension by attaching a rope to a high pulley point.
Facing away from the pulley, grab the rope behind your neck with a neutral grip try to keep you hands close to each other.
After that you have to Bend over at the waist until your torso is almost parallel to the floor full 90 degree is not necessary.
Moving only at your elbow joints slowly push the rope out in from of your body until your arms are fully extended.
Keep your motion slow avoid moving too much during a rep. and finally get you hands to the starting position maintaining the speed you hands.
Again repeat the Excercise with 8-12 sets and complete 3 sets.