Trainen van Triceps | De beste oefeningen voor Triceps

Triceps Training | The Best Exercises for Triceps

Whether you're training for strength, definition, or overall arm muscle development, triceps training is essential. The triceps, located at the back of your upper arms, play a crucial role in supporting your arm movements and strengthening your upper body. What many people don't know is that the triceps are almost twice as large as the well-known biceps. Therefore, if you want bigger arms, you should focus on your triceps!

In this blog, we'll discuss the best triceps exercises.

What exactly are triceps and what do they do?

The triceps is a muscle at the back of the upper arm and consists of three heads: the long head, the lateral head, and the medial head. The long head is the largest and most visible part of the triceps, responsible for extending the elbow. The lateral head aids in more powerful extension movements, and the medial head is involved in fast, powerful movements but fatigues more quickly. All three work together to extend the elbow.

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The best exercises for triceps

1. Cable tricep Pushdown Lateral & medial head
To do this, use the Fitness cable system.

Hold the straight bar or rope with your hands and place your elbows just in front of your body. Tighten your abdominal and gluteal muscles, inhale, and extend your forearms. Ensure your elbows remain close to your body and in front of your hips. Exhale at the end of the movement.
2. Overhead Cable Extension Lateral & medial head
To do this, use the Fitness cable system

Stand with your back to the device, under the suspended bar.Pull the bar just above your head, with your upper arms next to your ears.Step forward with one foot into the starting position. Keep your back leg straight.Extend your arms and then bend them back in a controlled manner.
3. Tricep Dips Lateral & medial head
Extend your arms and let your legs float straight or slightly behind you. Tighten your abdominal and gluteal muscles. Inhale and bend your arms until your elbows form a 90-degree angle. Push yourself up and return to the starting position, then exhale.

4. Skull Crushers Lateral & medial head
Grip a barbell with an overhand grip, lie down on a bench and extend your arms straight up. Then lower your forearms, creating a 90-degree angle between your upper and lower arm. Keep your elbows in the same position. Slowly lower the weight while maintaining a slight bend. Stop just above your forehead or just behind your head.
5. Overhead Extension Long & medial head
Sit on a bench with a straight back. Pick up a dumbbell, positioning your palms under the inside of one of the dumbbell plates. Bring the dumbbell up above your head. Keep your elbows as close to your head as possible and lower the dumbbell in a controlled manner backward and downward. Lower it as far as you can. From this position, bring the dumbbell back up to directly above your head.
6. Diamond Pushup All sets
Bring the thumb and index finger of both hands together and place them as straight as possible under your chest to form a diamond (or triangle) shape. Then bring your chest to the ground, making sure your elbows are pointed backward, towards your feet. From here, push yourself up and repeat.