Tricepsövningar
Triceps Brachii
Alla tricepsövningar (84)
Om Triceps
The triceps brachii is a three-headed muscle running along the back of your upper arm. All three heads extend the elbow, but the long head also crosses the shoulder joint, which makes it active in overhead movements.
In calisthenics, the triceps is the primary driver of the lockout in every pushing movement. Push-ups, dips, and handstand push-ups all finish with full elbow extension under load. Without strong triceps, you cannot complete the top portion of these movements with control.
The long head of the triceps is significantly undertrained when you only do pressing movements with your arms at your sides. Overhead extensions and dips with a full range of motion are needed to develop it properly.
Hur du tränar Triceps
Dips are the most effective triceps exercise in calisthenics. They load the triceps through a longer range of motion than push-ups and allow greater resistance as you progress to weighted dips or ring dips.
Diamond push-ups and close-grip push-ups shift more load to the triceps than shoulder-width variations. They are a good starting point when dips are not yet achievable.
For the long head, include movements where your arm is overhead. Pike push-up lockouts, handstand push-up lockouts, and overhead ring extensions all tax the long head in a lengthened position. This is where most triceps growth potential is for calisthenics athletes.
Vanliga frågor om Triceps
Your hands are likely too close together, shifting the load from the chest to the triceps. Widening your grip slightly redistributes the demand more evenly between the two muscles.
Dips are one of the most important pushing movements in calisthenics. They train the triceps through a longer range than push-ups and build the pressing strength required for muscle-ups and ring dips.
Yes. The triceps are involved in every pushing movement. If you are running a high-volume push program and adding isolation triceps work on top, fatigue accumulates quickly. Monitor elbow joint health and prioritize recovery.