Chiefly responsible for
the extension of the elbow joint or in simple words for the
straightening of the arm, triceps is a large muscle situated on the
backside of the human upper limb. While the biceps is located on the
front side of upper arm and has several functions to play. It is the
biceps that are responsible for rotating the forearm and to flex the
elbow.
Like other body parts, arms exercises are also the vital part of weight
training routines especially for bodybuilders and powerlifters.
However, for a correct posture and effective movement purpose, a
balance between the biceps and triceps is very important. The back arm
muscle is worked through various isolation or compound elbow extension
movements whereas the front arm muscle can be strengthened using weight
and resistance training.
Triceps -
It includes routine workouts
that strengthen the back of arms. Triceps sessions include pushdown and
triceps extension exercises.
Pushdown: In this
weight training exercise, a bar held at the level of the upper chest is
pushed down while standing with feet together. However, the most
mportant thing to remember while performing pushdown is that elbows
should be kept at a distance of shoulder width and also in same line
with shoulder and legs. In other words to say, elbows position should
not change while moving the forearm and pushing the bar downward. It is
an isolation exercise for arms and cable machine or pulldown machine is
used as equipment.
Triceps Extension:
Performed while standing or seated, as per the choice and convenience,
in this upper body exercise performer has to lower a weight held above
the head and then have to raise it again. While doing so remain the
upper arms in a motionless condition. Triceps Extension can be executed
with either both arms or single arm at a time. Also known as the french
curl, this weight training workout is an isolation exercise for the
triceps. Dumbbells, barbell, cable machine or triceps extension
machine, either of them can be used as required equipment.
Biceps -
This weight training exercise is
mainly done for the front arms. It is another major part of arms
exercises and consists of biceps curl exercise.
Biceps Curl:
Whether you want to this weight training exercise in standing or in
seating position, you can do it as per youe choice and conveninence. In
biceps curl hold the weights in hands hanging down with palms facing
forwards and then curl them up to the shoulders. You can perform this
particular arms exercise either with both arms or with single arm at a
time. It is an isolation exercise for the biceps and can be perform
with various modifications, such as hammer curl in which palms turned
inwards, preacher curl in which upper arms rest on a sloping bench and
incline curl done while laying against an incline bench.
Tags: Arms
Exercises, Triceps, Biceps, Upper Body Exercise, Weight Training
Exercise, Weight Training, Resistance Training,
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