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Exercises for the triceps?

Discussion in 'Health' started by Janster, May 20, 2009.

  1. May 20, 2009 at 12:01 PM
    #1
    Janster

    Janster [OP] Old & Forgetful

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    Hey Gang,
    Since this new health forum is here, I thought I'd make use of it.

    The club I go to has atleast 3 different machines to work your triceps.

    I think I have weak elbows cuz even using the smallest amount of weight (10lbs Ekk!!) my elbows feel strained and start aching. It's just umcomfortable no matter which machine I use. My elbows are wussy...:D

    The club has gobs of equipment, so I'm sure there's something I could do that won't hurt the elbows.

    Any ideal way (using free weights for example) to exercise the triceps with minimal strain on the elbows?
     
  2. May 20, 2009 at 12:05 PM
    #2
    KraQr

    KraQr WoodsDweller

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    do backwards pushups in a chair. Sit on a chair with your legs angled away. Put your arms at your side and lift your weight up away from the chair

    [​IMG]

    or

    [​IMG]

    or

    [​IMG]
     
  3. May 20, 2009 at 12:12 PM
    #3
    luk8272

    luk8272 Poodoo

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    I just took you some pics but then realized I don't have what I need to put it on my computer so i'll do my best to explain.

    Lay flat on your back with 2lbs in each hand. Pick your arms up to the ceiling, bend at the elbows towards your face, make certain to go slow and never bend past 90 degrees. Hold there for a second then bring straight up into the air making sure to focus on your triceps, feel the burn at full extension.
     
  4. May 20, 2009 at 1:27 PM
    #4
    Janster

    Janster [OP] Old & Forgetful

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    Awesome guys! Thanks!
    I'll try those the next time I do my arms/shoulders/chest workout (just did them yesterday).
     
  5. May 20, 2009 at 1:37 PM
    #5
    mjp2

    mjp2 Living vicariously though myself Staff Member

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    That's an excellent exercise. As a complement to it, do these as well:
    http://www.youngwomenshealth.org/fitness/ti_tri_extension.html

    The benefit of doing both exercises is that it will work your triceps more thoroughly. It's a matter of leverage and gravity.

    With the lie-down extensions, the weight will feel heaviest when your arms are most bent. With the tricep pushbacks described in the link above, the weight will be heaviest at maximum extension when your arm is straight.

    If your elbows are weak, start with the pushbacks to minimize the strain on the joint when the arm is bent. As you get stronger, add exercises and bump up the weight.

    If you're into supplements, glucosamine condroitin helps for joints and alfalfa helps for ligaments.
     
  6. May 20, 2009 at 1:39 PM
    #6
    KraQr

    KraQr WoodsDweller

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    I like alfalfa fields. They attract deer real good like.
     
  7. May 20, 2009 at 2:01 PM
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    luk8272

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    Yes, I just keep my elbows at parallel with my body as opposed to the picture where his are pointed out. I also don't like to go past 90 degrees when coming toward my face. I treat my elbows like my knees I don't put to much strain on them, so I never go past 90.
     
  8. May 20, 2009 at 2:36 PM
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    TEX357

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  9. May 20, 2009 at 2:40 PM
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    SaltySteve

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    Push ups and dips. Exercises that will work all your supporting muscles will help strengthen your bows.
     
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