When training with a triceps machine, you primarily train the triceps, but you can also train the forearms and wrists. The triceps machine is available in different versions, also combinations of triceps and biceps machine are on the market. The training device allows different settings. When training with triceps machine, it is important that you make the right adjustment according to your body size. Different exercise angles and starting positions are possible with the starting angle adjustment. In this way you can adjust the triceps machine to your mobility to train differentiated muscle areas and avoid injuries. Training with a triceps machine makes for strong upper arms, but it is important to start training correctly and not overload your muscles to avoid injuries.
Getting started with the triceps machine correctly
If you are training with the triceps machine for the first time, you should get used to the movement sequence and only train with little weight. Only then, when you have mastered the exercise perfectly, increase the weight. To avoid mistakes, you should get corrected by a fitness trainer or someone who is good at training with biceps machine. You should avoid too high intensities so that you do not overload your muscles. The training contents, which include
- Number of repetitions
- Duration of breaks
- Choice of exercises
- Training intensity
belong, you should change at intervals of 6 to 8 weeks to achieve lasting success. Only by regular training with triceps machine you achieve the desired effects; however, you should think of sufficient rest periods.
The correct exercise position
To train correctly from the beginning and to avoid injuries when training with triceps machine, the correct training position is important. First, make the correct adjustments to the exercise machine, according to your height. Sit down so that your back is against the back pad of the triceps machine. Place your feet shoulder-width apart on the floor with your upper and lower legs at right angles to each other. Now grasp the handles of the machine while angling your elbows at 90 degrees.
Now it comes to the execution
After you have assumed your starting position on the triceps machine, it's time to perform the exercises. Tense your core muscles and stretch your arms against the resistance of the exercise machine. Make sure that the movement is only from the arms. When the elbow joint is almost extended, you have taken the final position and completed the exercise. As you push against the resistance, inhale and hold your position for a moment. It is important in the final position that you never fully extend your elbows to avoid injury and to take pressure off your joints. To repeat the triceps machine exercise, return the holds by bending your elbows. The return movement is complete when the arms are back in the starting position. When training with triceps machine, make sure that you always perform the movement according to the joint axes.
What you should consider when training with a triceps machine
In order to avoid overload and injuries to muscles, tendons and joints when training with a triceps machine, it is not only important to find the right balance between training and rest phases. It is important that you take care to avoid typical mistakes right at the beginning of the workout. Once mistakes have crept in, it is difficult to correct them. When training with the triceps machine, you should avoid press breathing. You should inhale when tensing and exhale when relaxing. You should always exercise in an upright sitting posture and avoid hollow back formation. You should keep your head straight, as an extension of your spine. Do not perform jerky movements and do not bend at the wrist. Stop exercising with triceps machine as soon as you feel pain while performing the exercises to avoid injuries.
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Editors fitnessmarkt.de (EA)
Image Credit: #115801714 Jale Ibrak AdobeStock
Published on: 9 October 2014