The triceps press is a great workout for your arms. It is a lifting technique that will build up the triceps. Your triceps is a big muscle group on the back of your arm and you target this muscle when you do a triceps press.
THE MUSCLEYour triceps brachii is a three-headed muscle in your arm. It is a large muscle on the back of your arm. This muscle is responsible for the exnsion of the elbow. You exercise the elbow by doing extension movements, and a triceps press is one form of that.
EFFECTS OF TRICEPS PRESSTwo-thirds of the muscles in your upper arm is your triceps. The majority of the growth of your arm will therefore come from exercises of your triceps. If you are not interested in growth but more in toning your arms from getting loose and flabby, the triceps press is also a great exercise.
STANDING TRICEPS PRESSStand facing the machine, have a bar attached to the machine and grab the bar, your arms should be shoulders-width apart and your palms should be facing the ground. Bend your knees and start from your shoulders, keep a straight back. Press the bar down to your leg and don't let your elbows move, keep them on the side of your body. Its only your arms that is gonna move, but keep your core contracted to help stabilizing your body. Go up with the arms to starting position and repeat.
SITTING TRICEPS PRESSSit down on a bench and have a support for your back. Grab a dumbbell with both hands and lift it over your head with straight arms. Keep your elbows to the side of your forehead and bend the elbows and slowly lower the dumbbell behind your neck. Go down and then lift it up again, above your head. If you have a heavy dumbbell, ask someone for help by handing it to you when you start. Remember that it is only the forearm that is supposed to move.
You can also do the triceps press when lying down on a bench.