This exercise trains the triceps in isolation. You only need a short Theraband for this exercise and can do it at home or in the gym.
Exercise
Triceps press
Einarmig
Type: Unilateral
Rest: 120s
Equipment: Fitnessband kurz
Tutorial
1
Stand with your feet hip-width apart and take a short Theraband in your right hand. Now press the band firmly against your left front shoulder with your right hand. Grab the other end of the band with your left hand. This is your starting position.
2
Press the end of the band down with your left hand until your arm is fully extended. Breathe out as you do so.
3
Slowly bring the end of the band upwards in a controlled manner until your arm is bent at a 90° angle and you are back in the starting position. Breathe in as you do this.
4
One repetition has now been completed. Repeat this process for the specified number of repetitions with your left side first and continue with the right side after a 60-second break.
Tip
Use the full range of motion! Keep going up as long as the band is under tension. Go all the way down until the maximum contraction in the triceps is reached. Keep your upper body upright and straight throughout the exercise.
Make sure you choose the right band for you (resistance, length).
Note: You can use the grip width to regulate the resistance of the band. If you make the band shorter, the resistance will be higher and the exercise will be harder. Long bands can also be folded in the middle to halve their length and increase the resistance.
Muscle groups
Primary
Triceps
Secondary
—
Tertiary
—
Equipment
Resistance band short
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