When I first read the article about the triceps being naturally larger and stronger than the biceps, my first thought was, "What are triceps?" (I thought (this was some time ago). Since then, I have paid as much attention to my triceps as my biceps in training. Because it doesn't make much sense to focus on one and ignore the other. If you want to develop and maintain strong arms, you need to train your triceps. And if you want to focus on aesthetics, you need to train your triceps.

The triceps, or triceps brachii, are the three-headed muscles on the underside of the upper arm, which is probably why so many people ignore the triceps: you have to work hard to see them, but the biceps are right there, sitting on your arm, getting all the attention The triceps are the main muscle in the arm. The primary function of the triceps is to extend the forearm at the elbow joint. It also functions to stabilize and extend the shoulder.

Because the shoulder is a highly mobile joint, it is relatively unstable and shoulder pain is common in adults (opens in new tab). The triceps also helps stabilize the elbow when writing (opens in new tab) or performing other fine movements.

But are triceps extensions the secret to stronger triceps? Read on to find out what happened when I tried triceps extensions for a week. Looking for more workout tips? Here's what happened when I did 30 biceps curls a day for a week, and 30 Superman for a week to strengthen my lower back.

Triceps extensions are isolation exercises that can be done with a single dumbbell. Some people do them with one hand, but if you are just starting out or are concerned about putting too much stress on your shoulder joints, it is best to use two.

First, stand with your feet about shoulder-width apart and one leg slightly forward for balance. This will help you maintain good posture and form by keeping your knees planted and your torso engaged. Hold the adjustable dumbbell handles with both hands and, while inhaling, raise them straight up as high as possible over your head.

Choose a weight that is challenging but not so heavy that it pulls you back. If you feel tension in your shoulders, lower your arms slightly. This improves flexibility. With arms by your head and looking straight ahead, exhale and slowly bend your elbows to lower the dumbbells back. Once your elbows are at a 90-degree angle, slowly raise your arms and return to the starting position. Now do 1 rep. for 3 sets of 10 reps.

This exercise can be done seated or standing. I chose to do it standing, which is also meant to strengthen my core. I started out with a weight of 17.5 pounds. On the first day, I discovered that I was not as flexible as I thought I was. My back was slightly hunched and my arms tended to stick out when I lowered the dumbbells. To develop better form, I thought a 14-pound weight would be wiser.

Lowering and raising the arms close to the sides of the head focuses the attention on the triceps and avoids straining the shoulder joints. Similarly, I felt movement in the trapezius muscles, the muscles in the upper back, perhaps due to inflexibility. These muscles support the arms, so perhaps it was not so strange. This movement was unnatural, and although I completed three sets of 10 repetitions, they were tougher than I expected, even with lighter weights.

I was surprised to feel pain where the triceps muscle joins the elbow. I decided to do this movement while facing the mirror, and while it helped to bring my arms closer to my head, it did nothing for my dignity. (You should not do this move when you are wearing a T-shirt that usually covers your waist completely. In my case, I was concerned about the flash of my very thin stomach. )

I felt like I was lifting the weights a little higher, but still wasn't happy with my form. I get a lot of tension in my shoulders. The point of this exercise is to concentrate on moving only your forearms. The rest of the body should remain stationary.

On day 3, I decided to try a one-handed variation. This is because when I lower the weights behind my head, my elbows go out to the side instead of facing forward, which makes my shoulders less stable. Oddly enough, I got a better workout with the two-handed version. Because it forced me to focus on doing the correct movement. Try both. The one-handed version may work better for you.

When I went back to the two-handed version, I felt more confident. The movement became easier, I could lift higher, and my upper arms were glued to the sides of my head. As you lower the weights behind your head, you may be tempted to duck your chin. Resist. It's hard on your neck and it looks really bad. The motion began to feel smooth, and once again I marveled at the body's ability to adapt and learn quickly. 6]

Feeling that I had nailed it in terms of form, I picked up the 17.5-pound weight. Naturally, the difficulty level increased, but after three sets (back to 10), I felt I had made a lot of progress.

On day 6, I slowed down the movement and paid more attention to stance, core, shoulder position, and breathing. I would recommend this to anyone doing this or any other exercise. When you slow down and focus on just what you are doing, you realize that the body is a marvelous machine and that even when you are doing isolation exercises, other muscles, tendons, ligaments, bones, and joints are working silently.

On day 7, I increased the number of reps in each set by 5 without much difficulty. This is due to correct form and confidence. But if you continue this movement, you will definitely notice that you are getting stronger and your triceps are getting bigger.

During this series of challenges, I did some upper arm strengthening moves and I feel tighter than before. I asked my girlfriend if that was the case and she said, "I don't know, I haven't looked closely. Maybe. That's good enough for me.

I need more arm workout inspiration. What happened when the fitness editor did 100 single arm clean and presses?