Hey arm warriors! Want to build sculpted, defined triceps that will turn heads? Triceps Extensions are a fantastic exercise to target your triceps brachii muscles. This guide will turn you into a triceps extension master with the perfect rep scheme, proper form breakdowns to avoid injury, and even a handy video for visual learners.
Building Impressive Triceps:
Triceps Extensions are a versatile exercise that allows you to focus on sculpting and strengthening the back of your upper arms. Strong triceps not only enhance your physique but also improve pushing power for various exercises like push-ups and bench presses.
Reps, Sets, and Tricep Domination:
A popular rep scheme for triceps extensions is 4 sets of 12/10/8/6 reps. This means you'll perform 4 sets, gradually decreasing the reps (12, 10, 8, 6) while increasing the weight to progressively challenge your triceps. Choose a weight that allows good form on the first set, pushing yourself to near failure on the last few reps of each subsequent set.
Mastering the Triceps Extension (Focus & Control):
Here's how to conquer the Triceps Extension with perfect form (check the video for a visual breakdown!):
- Grab the Bar: Stand or sit with a barbell or dumbbells held overhead. Position the weight directly above your shoulders with your elbows slightly bent. Keep your core engaged and back straight.
- The Lowering Phase: Slowly lower the weight down towards your forehead by bending your elbows. Keep your upper arms stationary throughout the movement.
- The Squeeze: Once your forearms reach near your forehead, feel the tension in your triceps and pause for a second.
- The Extension: Extend your elbows back up to the starting position in a controlled manner. Don't use momentum to lift the weight.
- Maintain Form: Focus on isolating your triceps during the movement. Avoid swinging the weight or arching your back.
Bonus Tip: Breathe out as you extend the weight upwards and inhale as you lower it.
With focused training and this guide, you'll be well on your way to sculpting those impressive triceps and building the pushing power you've been dreaming of. Now go out there and crush those Triceps Extensions!
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| Triceps Extensions 4 sets and 12/10/8/6 reps |
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| Triceps Extensions 4 sets and 12/10/8/6 reps |
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| Triceps Extensions 4 sets and 12/10/8/6 reps |
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| Triceps Extensions 4 sets and 12/10/8/6 reps |
- What muscles do triceps extensions work? Triceps Extensions primarily target your triceps brachii, the muscles on the back of your upper arms.
- How many sets and reps should I do for triceps extensions? The 4 sets of 12/10/8/6 reps scheme is a great option for building tricep definition and pushing power. Start with a weight that challenges you on the last 2-3 reps.
- Is there a proper form for triceps extensions? Absolutely! This guide details proper form to maximize results and avoid injury. Keep your upper arms still, core engaged, and focus on controlled movements.
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