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Triceps training: two classic exercises to improve your performance

When you train your arms in the gym, the muscles that are stressed are mainly the biceps and triceps. Training your triceps is of primary importance regardless of the purpose of your weight room sessions.

At the level of hypertrophy – i.e. increasing muscle mass – it plays a fundamental role in terms of arm volume, even more so than the biceps; as far as strength training is concerned, the triceps add an important contribution to all pushing exercises such as flat bench, dip, military press, etc.; in the same way a well-trained triceps will be important during the explosive gestures of the various sports disciplines that require gestures such as throws, pushes, etc.

Skillathletic is the Technogym method conceived together with Olympic champions of different sports disciplines for all those who wish to improve their performance.

But what does skill mean? It means using the combination of several movements, then performing real actions, effectively and with the best efficiency, achieving the desired result.

How do you train skill? Progression is a key concept in this training methodology.

It means training at 360° to be strong, reactive, agile, fast, elastic and coordinated thanks to the acquisition of new motor patterns through multiple and increasingly complex movement experiences.

The functional path is individual and progressive, built based on the individual’s initial skills that will be trained and developed through exercises of varying difficulty.

Improve strength, speed and endurance, along with agility to perform complex movements that require good neuromuscular coordination. Training in this way means lasting benefits in sports performance but especially in everyday life.

It is not uncommon to see triceps exercises performed with large overloads, this happens because you are doing a good job of intensity, or because you are making compensations and execution errors, which facilitate the use of a greater load. It seems obvious it is but necessary to specify that it is a wrong execution to become ineffective at the level of training, and sometimes dangerous for the mechanical tensions that are going to generate.

In this article we will discuss another of the most famous exercises for the triceps, explaining the correct execution and showing the main mistakes that are made. This article will describe the correct execution of two of the main exercises used to train this muscle that make it ineffective and that can sometimes increase the risk of injury.

1. Push Down: muscles and aesthetics

1. Push Down: muscles and aesthetics

Speaking of training for triceps this is the first exercise that comes to mind: used to stimulate muscle hypertrophy and eliminate excess fat on the back of the arms.  It is composed of a pure elbow extension with an erect or slightly tilted forward torso, the humerus is along the hips with a flexion ranging from 0 to a few degrees (about 20°-30). In a previous article the importance of training them regardless of whether you are doing a strength, mass or specific sport training was explained.

Push Down
2. French press with handlebar

2. French press with handlebar

There are many variations of this movement that can be done with dumbbells, barbell, sitting, standing, etc.

Each variant corresponds to a different muscle activation and its own execution, so it is essential to understand if the choice is consistent with the training objective.

The exercise consists of a flex-extension of the elbow starting with the shoulder flexed at 90°. It is possible to perform this movement both with dumbbells and with barbell but in this article, we will deal only with the execution with dumbbells.

Not being bound to the rocker arm, it is often performed with a neutral handle throughout the movement. The neutral grip is instead the one where the palms are facing each other, the one we have for example when we use a string in the pushdown for the triceps.

If the dumbbells have the joint release of the grip as a pro, they make the exercise more difficult, as it is necessary to have a good dose of coordination and stability of shoulder and elbow in order to perform the exercise correctly and smoothly. This translates into less executive strength during dumbbell exercise, which is, however, compensated for by more stabilization work.

You should therefore choose the variant best suited to your training focus, avoiding however to recommend the use of dumbbells with a relatively high overload to newbies, for obvious reasons.

Sometimes small details, movements of a few centimeters or changing an angle of a few degrees can make an exercise more effective or riskier. This does not mean that you must train with a calculator but that you need to know the movements that are made during each exercise.

Train safely, ask your Skillathletic coach

Train safely, ask your Skillathletic coach

What matters when you train, even before you have a training plan, even before you decide what the goal is, is your own safety.

Often you rely on your feelings but unfortunately, they are not always able to give us the right feedback, otherwise there would not be all these errors during the execution of each exercise.

If you don’t have the skills, you should rely on the Skillathletic trainer who will be able to understand when a performance is optimal or harmful.

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