The triceps - arm extensor (Musculus triceps brachii)   The triceps (arm extensor) is on the backside of the upper arm. It consists of three muscle heads (Caput longum: long head / Caput laterale: lateral head / Caput mediale: inner head). All three of those heads converge in the lower zone of the upper arm and continue as tendon on the ulna.     Origin: Shoulder blade (long head) Humerus (inner and lateral head)   Base: Ulna   Functions: Extension of elbow Retroversion in shoulder joint (pulls arm upwards on backside) Adduction in shoulder joint (leads the arm to the body)   Exercise examples:

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Dips

Course of motion:

• Prop on bars with arms almost extended
• Build tension
• Keep torso upright
• Bend knees and cross feet in the air (--> Stabilization of torso)
• Controlled flexion and extension of arms
• Flexion of elbows while lowering maximum of 90° degree

Breathing:

• Inhale while flexing arms
• Exhale while extending arms

Advices of proof:

• Keep elbows near to the body
• Do not fully extend arms while extending
• Do not accomplish the distance of motion too short 
• Do not take a swing
• Watch a slow course of motion

Alternatives:

• On a bench (hands prop on edge of the bench)
• Between two benches (feet are laid on top)
• Between two benches with additional weight (can be put on thighs)

    Triceps press

Course of motion:

• Legs in slight step position respectively shoulder-width apart
• Knees slightly bent
• Hold bar in upper grip (palms show downwards)
• Hands almost shoulder-width apart
• Fix wrists
• Approximately right angle between forearm and upper arm 
• Elbows are tight to the body
• Tense abdominal muscles, raise chest, bulge lower back very slightly backwards
• Controlled downwards extension of forearms

Breathing:

• Inhale while flexing arms
• Exhale while extending arms

Advices of proof:

• Elbows always keep same position and tight to the body
• Do not fully extend arms in end position 
• Do not take a swing
• Wrist stays straight and in one line with the forearm

Alternatives:

• One-handed with upper grip
• One-handed or two-handed with under grip (palms show upwards)
• One-handed with hammer grip
• Use of a rope or cable pull

   Triceps kickbacks

Course of motion:

• Fix torso
• Back straight
• Feet have fixed standing position 
• Built tension of torso
• Hands grasp middle - alternatively upper - cable pull
• Palms show to each other
• Fix wrists
• Elbows are on height of eyes and show forward
• Lead forearms forwards in oblique position (elbows are almost extended) and backwards (cable pull continuously stays under tension) - all in a controlled way 

Breathing:

• Exhale while extending arms
• Inhale while flexing arms

Advices of proof:

• Wrists stay straight and do not snap off
• Body tension is kept during the whole motion
• Elbows always stay in same position
• Cable pull is "tensed" during the whole motion
• Do not take a swing

Alternatives:

• With dumbbells (prop on a horizontal bench):
  • in upper or under grip
  • with turn
  • one-handed or two-handed
• with SZ-bar

Advice: Besides the biceps (arm flexor), the triceps (arm extensor) is one of the important indicators for arm girth ! Those who wish to increase their arm girth and their strength should not neglect a strength training of rear arms.

Besides the workout with a multi-gym, you can also use the following training equipment for a motivating and varied strength training:

• Dumbbells
• Bars
• Weight benches
• Kettlebells
• Physiobands and tubes

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