técnica, variantes y press francés – Fitness Tech

The triceps extension It is also possible to use the moving parts while working on the back of the arm. Since it takes a lot of things to “do triceps” in the general way, it is not necessary to stimulate the variations before you can use the music.

Within this group, exercises such as french presshe skull crusherthe Triceps and pole extension.the triceps kick or extension above the head. They all share a basic idea: extending the elbow against resistance, but they change the angle, the material and the head of the triceps that receives the most stimulation.

And if you have doubts about the length of your steps, you may have to worry about mistakes and avoid choosing a pulley, barbell, dumbbell or bench.

What muscles work the triceps extension?

The triceps are made up of the heads: long, lateral and medial. If you participate in the extension of your code, you will be able to continue with your options.

• Long head: participates a lot when the arm is elevated or above the head. That is why he usually receives more stimulation in aerial extensions or in some barbell work.
• Side head: It is visible and an external part of the arm and works strongly in pulley pushes and extensions.
• Medial head: It acts as a stabilizer and participates in almost all extension variants.
• Forearm and grip: They help control the bar, rope or dumbbell, although they should not dominate the movement.

The key is to keep the elbow stable. If the shoulder moves too much, the exercise loses isolation and stops really focusing on the triceps.

Triceps and pole extension.

The Triceps and pole extension. It is also possible to use control options and control options. Also known as pushdown or triceps and high pulley.

To do it correctly:

• Starting position: Stand in front of the high pulley, with your torso stable and your feet firm.
• Elbows: keep them close to the body throughout the movement.
• Descent: Push the rope or bar down until your elbows are extended.
• Control: Avoid rocking or leaning too far forward.
• Rise: Let the grip return in a controlled manner, without losing tension.

For this variant you can use jfunctional classrooms with pulley or a high pulley station. They also work very well togrip cross trainingsuch as the triceps rope or the straight bar, because they allow you to adapt the grip according to the comfort of your wrists and elbows.

French Press and Skull Crusher

he french press Here you have the classic variants to work triceps with a bar. It can also be found as skull crusherespecially when performed lying down and the bar lowers towards the forehead or slightly behind the head.

The execution must be controlled:

• Starting position: Lie on a bench, with the bar on your chest and your arms extended.
• Elbows: keep them pointing up, without opening them too much.
• Descent: Bend your elbows and bring the bar toward your forehead or slightly behind your head.
• Rise: Extend your elbows until you return to the starting position, without blocking abruptly.

For this variant, the bEZ earnest money Take care of the conditions so you can reduce stress and allow your agar to be natural.

The difference between the main and the pole is which one it is. french press your feelings are demanding and lower part of the movement and require more specific control. It’s also easy to work with your car and prioritize your technology.

Barbell Triceps Extension

The barbell triceps extension You can lie down, sit or stand, depending on the focus. When performed overhead, it usually involves more of the long head of the triceps.

It’s also possible to use these methods to get the job done, so you can move quickly and control your code.

The bEZ earnest money It is once again an interesting option, especially if you notice discomfort with a straight bar. The angled grip usually allows for a more comfortable position and more stable performance.

Triceps kick

The triceps kick It is normally performed with a dumbbell and seeks a very marked contraction at the end of the movement.

To do it right:

• Position: Lean your torso forward and keep your back stable.
• Code: place it close to the body and keep it stationary.
• Extension: Bring the dumbbell back until your arm is extended.
• Lap: returns slowly, without dropping the weight.

The metrohouse antlers They are a practical option for this variant, because you do not need much charge. Using too much weight usually causes the shoulder to move and the triceps to lose prominence.

The steps to follow are functional to the end, with control repeated over and over again to ensure muscular compliance.

Overhead Triceps Extension

The aerial extension can be done with a dumbbell, pulley rope or barbell. Your main ventilation is by placing your arm in an elevated position, which increases the stretch of the long head of the triceps.

It is also interesting to have a detailed description of the procedures, which requires controlling the lower back and avoiding opening the elbows too much.

If you do it with a pulley, the tension is usually more continuous. After all, you are in control of the facility and the house, and you are in control of the recovery process.

The errors come in the extension of the triceps

Most errors appear from using too much weight or moving the shoulder more than the elbow.

• Opening your elbows too much: reduces control and can cause discomfort.
• Move your shoulders: the extension of the basic principle of this code.
• Use boost: Swinging the body makes the triceps work less.
• Shorten the route: You don’t need to be aggressive, so you can use your restraint and restraint.
• Bend your wrists: The wrists should be kept firm and straight.
• Lower the control of sin: The eccentric phase is also part of the exercise.

The last thing you have to do is keep in mind that the tension is good and the results are good, shoulders or wrists.

Which variant to choose?

Each variant makes sense depending on your objective and the material available.

For a balanced routine, you can combine a pulley variation with another where the arm is above the head. While you follow the steps of the different angles without having to measure too many exercises.

Recommended sets and repetitions

Expanding the technical aspects of the job. There is no need to look for maximum weights.

he french press It can be used as the main variation, while the pulley or triceps kick fit very well as complementary work.

The triceps extension This is a basic basis for preparing tools and balances. The key is to choose the right variation, keep your elbows stable and control the route. Whether with a pulley, EZ bar or dumbbell, the goal is not to move more weight at any cost, but to get the triceps to do the work in each repetition.