make the most of your workout - Triceps
As we continue this series for the purpose of making the most of the effort we put into our strength training routine, we’re focusing on the triceps muscle. The complete name for this muscle is “triceps brachii” which is Latin for ‘three headed muscle of the arm’ and is made up of a medial (middle), lateral (away from middle) and long head segment. The primary function of the triceps muscle is elbow extension (straightening the elbow joint).
WHY – God created each joint to have a specific range of motion and purpose. When we have triceps that are strong and moving the elbow in its normal movement pattern, we are able to lift and lower objects, and successfully complete activities of daily living such as pressing up out of the bed, up out of chairs, and up off the floor.
HOW – Proper triceps exercises can take place in many different ways (see variations below). To make the most of your workout, keep these tips in mind:
- Make sure you keep proper posture and alignment regardless of the position you choose for any exercise.
- Keep your shoulder and elbow stable as you extend the arm to contract the triceps muscle. This means there is no movement at your shoulder and only the elbow is bending and straightening.
- Keep your wrist in neutral alignment instead of “flicking” the wrist as you extend the elbow as this may lead to inflammation in the wrist or forearm.
VARIATIONS –
STANDING or SITTING:
- TRICEPS KICKBACK – with one weight in each hand, bring weights back by the waist with your elbows pulled back; extend arms to the back and return
- OVERHEAD TRICEPS EXTENSION – with one weight in each hand, press weights overhead and bend your elbows so the weights are behind your head; extend arms up toward the ceiling and return
- OVERHEAD TRICEPS CURLBACK – with one weight in each hand, press weights overhead; bend your elbows so your weights drop behind your head and return
- TRICEPS EXTENSION with ELASTIC – anchor one hand at your chest and the other hand in front of your shoulder, elbow can be out to the side or down slightly toward your ribs; extend the elbow out or down diagonally and return
FLOOR:
- LYING ON YOUR BACK – with one weight in each hand, or one weight held in both hands by the ends, press the weight(s) up toward the ceiling; bend the elbows until the weight(s) come near the top of your head and return
- LYING ON YOUR SIDE – with one arm wrapped around your ribs and the other hand on the floor in front of you and close to the chest, press your upper body off the floor and return
QUADRUPED – on your hands and knees with one hand supporting you below your shoulder and the other hand holding a weight, bring the weight up by your waist with your elbow high and stable; extend the elbow and return
by Amy Stafford
Panama City Beach, FL
Amy Stafford is the President of Body & Soul® Fitness, Certified Personal Trainer, ACE faculty and ACE Group Fitness Instructor. She is a leader in the fitness industry and is a popular speaker for women's events, retreats, fitness conferences. For information on booking Amy for your event or for an interview please email This email address is being protected from spambots. You need JavaScript enabled to view it.. Amy currently resides in the Panama City Beach, FL area and teaches virtually.Body and Soul® Fitness is an international Christian fitness organization that trains and equips instructors to lead a variety of group fitness programs including choreographed aerobics-style Cardio Strength & Flexibility™, cardio dance style Dance Blast™, free-weights-focused Power Strength™, boot camp style FIT360™ and Longevity FIT360™, and GOLD™ - lower impact programming for participants that are pregnant, have weight challenges, injuries, or other medical conditions. These exercise classes meet in church gyms, community centers, gymnasiums, parking lots, schools, etc. across the United States, Europe, and Africa. In-person and virtual fitness classes are available.
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