The triceps overhead press is an isolation exercise that stimulates the triceps well and also involves the long head of the triceps. The one-armed version allows you to concentrate on just one side. You can do this exercise to compensate for muscular imbalances.
Exercise
Triceps press
One arm overhead, sitting, home
Type: Unilateral
Rest: 120s
Equipment: Kurzhantel
Tutorial
1
Take a dumbbell in your left hand. Sit on a bench/chair, keep your back straight and press your feet firmly into the floor.
2
Now bring your left arm towards your head so that your elbow is approximately at head height. The palm of your hand points towards the back of your head. Tense your stomach and buttocks. Elbow points towards the ceiling, arm is bent. This is the starting position.
3
Now fully extend your left arm in a powerful but controlled manner. The upper arm remains in the same position. Exhale and tense the triceps hard.
4
Bend your left elbow slowly and under full control until the maximum flexion in the elbow is reached. Breathe in as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions with the left side first and continue with the right side after a 60-second break.
Tip
The position of the elbows is important here. You should adopt a position that feels natural, but the elbows should not point too far outwards, as this increases the shear forces on the elbow joint and reduces the stimulation of the triceps.
Muscle groups
Primary
Triceps (long head)
Secondary
—
Tertiary
—
Equipment
Dumbbell
Dein Fokus zählt. Deine Privatsphäre auch.
Wir nutzen Cookies, um dein GYMKY-Erlebnis zu verbessern. Wähle aus, welche Cookies du zulassen möchtest.
