You may not see them all the time, but these mighty muscles play an important role in everything you do.
Whenever you straighten your arms, you have your triceps thanked.
The triceps also help stabilize and promote healthy shoulder joints, and whether you play sports or just do daily activities, you need those triceps to be strong. “Not only do they help with any type of movement that requires power, like shooting basketball or throwing a ball, but they also help with everyday activities like holding a pencil or maintaining good posture at a desk,” says Rachel Prairie. , nationally certified personal trainer.
Academy of Sports Medicine and Exercise Planning Manager at Anytime Fitness in Woodbury, Minnesota.
RELATED: Simple Ways to Incorporate More Fitness Into Your Day And while training your triceps is crucial, they often get overlooked for an obvious reason, Stillwaggon Says: “People Usually Look to Triceps Training muscle groups that they can see in relation to the muscles that are in the back of your body, most of the time without even realizing it. What You Should Know Before You Work Your Triceps How Often Should You work your triceps? Health and Social Services (HHS) recommends that adults perform muscle-building activities targeting all major muscle groups at least twice a week. Stillwaggon recommends training upper body muscles each. these days and ideally include triceps exercises as part of those workouts. But schedule them for non-consecutive days to give the muscles you have time to recover. er between workouts, he says.
Depending on your goals, the number and intensity of your sets and reps is also important, says Prairie. If you want to train for endurance, do one to three sets of 12 to 20 reps (or reps) of each exercise at a slower pace. If strength is your goal, do three to five sets of 6 to 12 reps. . rhythm. Focus on the power of the triceps (which will help you when you need to exert strength in a short period of time, such as when shooting a basketball), do four to six sets of one to five repetitions at a rapid pace. How do you know you’re doing enough reps and sets to get stronger without pushing yourself too hard? Use a scale of 1 to 10 where 1 is easy and 10 is difficult, ask yourself how difficult the last repetition is. If you’re working on endurance, the last rep should look like a 6 or 7 on the effort scale, a 6 to 8 for strength, and a 6 to 10 for power, advises Prairie.
RELATED: Here’s How Strength Training Improves Health and FitnessDo them after the warm-up with larger muscle exercises, or include
1. Classic (or Modified) Push-Up
2. Tricep Dips
3. Tricep Press Downs
4. Tricep Extensions
5. Skull Crusher
