Whether you want bigger arms or just you want to strengthen your bat wings, triceps exercises using body weight can give amazing results. Strong triceps fill the backs of your arms to give you tone and definition. And you do not need a lot of equipment to make them explode.
Triceps anatomy and function
The triceps brachii is a long three-headed muscle in the back of your upper arm that functions as an antagonist of the physiologically stronger biceps muscles. The long head originates in the scapula or scapula, and its function is to bring the arm back and behind your torso. The medial and lateral head originate in the upper part of your humerus, or upper arm bone. The three heads fuse with a thick tendon at the elbow joint, attaching to the ulna of the lower arm. The main function of the triceps is to extend the articulation of the elbow, as when making sauces, push-ups and some yoga postures.
The dips can be made using a bank or parallel bars. For bench dips, sit on the edge of a bench and place the palms of your hands next to your hips. Move the hips of the bench and bend the elbows until the arms are parallel to the floor. Extend the elbows and repeat. To make more difficult bench dips, place your feet on another bench or on a stability ball. For dips bar, support your weight with extended arms. Slowly bend the elbows to 90 degrees. Extend and repeat. Avoid the excess of leaning forward, and align the shoulders, elbows and wrists in the same plane to avoid putting excessive stress on the joints of the shoulder. Keep an elongated column, and do not fall on the shoulders.
Push-ups work the muscles of your chest, shoulders and triceps. The traditional push-ups are carried out with the wrists shoulder-width apart, but by manipulating the placement of the hands, you can increase the load on your triceps. In an iron position, place your hands with your palms down below your shoulders, with your index fingers and thumbs touching to form a triangle. Extend your elbows and then lower your chest slowly to the floor, keeping your arms close to your torso. Keep a stiff torso with a straight neck and spine throughout the exercise.
Many yoga poses work the triceps muscles, either dynamic or isometric. Frontal and lateral with planks resting on the trunk of the wrist the triceps are involved isometrically as extensors of the elbow. Be careful not to extend the elbow too much in the board position. The cobra and Chaturanga postures use your triceps as dynamic elbow extenders in a similar way to push-ups.To minimize stress on the shoulder and elbow joints, be sure to keep the arms close to the body, and the position of the wrists below the shoulders.