The key exercise for strong and well-shaped arms

The tricep extension is one of the most efficient exercises for strengthening the triceps muscles, which are located at the back of the arm. This is a movement that isolates these muscles and can be performed in a number of ways, offering flexibility and variety to the workout.

This exercise stands out for its ability to exclusively target the triceps, contributing to the development of strength, endurance and toning. Benefits such as better functionality in the hands and enhancing their symmetry are particularly important for those seeking both aesthetic and physical improvement.

• Hold a dumbbell with both hands above your head, elbows bent. Stretch the arms up and return to the starting position.
• The elbows should stay close to the head and the movement should be done slowly.

• With a cable attached to a machine, pull the handle down, keeping the elbows firmly close to the body. Restore slowly.
• Don’t let your trunk bend forward – the power should come from the triceps.

• Lie on a bench and hold a barbell or dumbbells above your chest. Bend the elbows bringing the weight towards the forehead and return to the starting position.
• Control the speed of movement to avoid injury.

The exercise can be easily adapted to any fitness level. Start with light weights to familiarize yourself with the technique and gradually increase the resistance. Combine the tricep extension with other exercises, such as shoulder presses or rows, for a complete workout.

• Do not hunch over and avoid excessive pressure on the joints.
• Work slowly and controlled, emphasizing the triceps.
• Use weights that allow you proper technique, but also challenge.

The tricep extension is an essential exercise for anyone who wants to build strong and well-shaped arms.

Whether you’re exercising for aesthetic reasons or to increase your strength, this exercise can be easily incorporated into your program and bring you closer to your goals.