Tricep extension exercises, the skull crushers?
In the life of a healthy and normal person, the most important thing is tricep extension exercise.Exercises keep you healthy and provide the energy to perform the tasks of daily
routine. Those who keep the routine of exercise, stay fit, live longer on average, and suffer less from chronic diseases.
What do exercise has to do with gyms?
When we hear the word exercise, it reminds us of the gym, heavy equipment and hard
workouts, but this isn’t like that most of the exercises don’t need any equipment,
you just need to know the proper way to carry out exercises. One can carry out
exercises without affecting their daily life, in fact, there are many tasks in daily life
which are the best examples of exercise, like climbing stairs, etc?
Types of Exercises:
There are are many kinds of exercises which can be followed during different times
and different trends but a few main kinds of exercises are:
Swimming is an anaerobic exercise and it helps a lot because when you swim, your
whole body is in exercise except your joints. For those having any problems in
joints such as arthritis, swimming is the best option for them.
Cycling is also anaerobic exercise, it helps us in building the upper leg muscles, you
can go faster than walking and learn how to balance.
Team sports such as badminton, basketball, and football are also good forms of
exercise and help us a lot in many different ways. Besides exercise, they motivate
us and give us an opportunity to socialize.
Running is another exercise, which also helps a lot, especially in losing weight, legs
exercises, and much more. In fact, running is also known as one of the best ways to
The first commercial gym was opened in the 19th century, back then in the 1840’s by a
French gymnast, which got pretty much fame and since then gyms started to open
in many different countries and places and by now, there are gyms in every corner
of the world.
Hostels, universities, markets, hotels or any other place you name it, have gyms,
some of them are heavily equipped with gym stuff.
With the opening of gyms, people started doing new exercises which they have
never done or heard of, for the purpose of staying fit or bodybuilding.
In the 1960s a retired Colonel of US air force, named Kenneth Cooper wrote a book,
which got fame and was the best seller at that time, this book was about fitness.
That book initiated the fitness culture, moreover, the Olympics of the 1970’s also
inspired lots of people to start running and stay fit.
Triceps extension exercise:
Tricep extension exercise is an aerobic exercise which uses the hand muscles and
helps to build the tricep muscles of the hands.
Body parts used:
In the tricep extension exercise, mainly the arms are used, the muscles of the arms
are stretched and relaxed to give the best results.
Which equipment arms extension needs?
To carry out the arms extension exercise, one needs to have dumbbells of different
sizes. Any other weight of the same size can also replace the dumbbells.
How difficult is it?
This exercise is neither very difficult nor very easy, but yes this exercise is definitely
not for beginners. This exercise can make the beginners run away from the gym. On
the scale the difficulty of this exercise is intermediate.
What are the steps?
To do the arms extension exercise, there are a few steps to follow:
Stand in the position of “split stance” and hold the dumbbell in such a way that your
hands are wrapped from the handle of the dumbbell. Align the head and the neck
with your backbone and stiffen your core abdominal muscles.
Going upward phase:
Take your hands upwards, while holding the dumbbell, slowly exhale and take the
dumbbell over the head. Your hands should be in a vertical position to the floor on
which you are standing. You shall avoid changing any kind of position of your head,
abdominal muscles, neck, or legs. Otherwise, you can lose balance and may harm
Take in the breath, and slowly allow the dumbbell’s weight to bend your elbows on
the backside. You have to move the dumbbell on the lower side of your head but
also, control the movement of your upper arms.
You have to move the dumbbell on the lower side of your arms until your elbows
gain 90° angle, or in other words your upper arms starts to move in backward
Following are the precautionary measures that shall be taken:
• Avoid touching the back of your head, in this way you may injure your head or
lose the balance.
• You have to avoid changing the position of your head, legs, arms, abdominal
muscles while doing the exercises. This may cause muscle stretch or imbalance.
• Make sure that you are carrying this out on a leveled floor which isn’t slippery.
• Keep tour hands always vertical to the floor and keep your elbows and shoulders
wide apart and open from each other.
Which muscles are used in arms extension:
As we know that this exercise is mainly for the increasing arms size or in other
words, for building up tricep muscles. So the most used muscle in this exercise is
the tricep muscles, but there are also many other muscles used while doing this
• Tricep Muscles:
The tricep muscles are the muscles that are one of the main muscles present in the
upper arm, which play a vital role in the movement of the arms. These muscles work
in coordination with the bicep muscles.
As you know these muscles work in coordination with the tricep muscles, so they
are also used in the arms extension exercise, while the arms are stretched.
The shoulder muscles are also extensively used in the arms extension exercise
when the arms are stretched and relaxed.
Other minor muscles such as the latissimus dosri, teres major and minor and
posterior deltoid muscles are used extensively in the arms extension exercise and
makes the movement possible.