While triceps extensions are not the most exciting or cool option for your strength workout, they might save you when you find no other way to achieve the desired effects. To tell the truth, I never thought before what enormous benefits this small exercise could possibly bring me if I did triceps extensions every day for a week. And it is like the silence that might disturb me and win my favor is this exercise that gives you a powerful zoom to the upper body. If you hear a little tongue, it’s yours and the question that pops up in your mind might be in the affirmative, is it trigonometrically isolable…
Why Triceps Extensions Became My Choice
Ordinarily, it’s the biceps that get the most attention during arm training. Yet, the triceps, which make up approximately two-thirds of your upper arm, are usually hidden from view and often the main victims of the gym. Also, they give extensive support to the shoulders and elbows during the daily movements. I was interested to find out whether the new, unique method of only using the triceps extension for one week would achieve the results of my plan.
One Direction to Do the Exercise
To induce the triceps the extension will mainly need only you to lift or sit either way. To do the exercise standing was my preference so that my core would not relax during the time. I wanted to be comfortable and used a single dumbbell that I could hold easily and then, lifted it up straight through and backwards through my head by bending my elbows. My task for the whole journey was to execute only 3 sets of 10 reps each day. However, I came to realize that the key to the whole thing was the proper form and not the number of reps or the weight.
Day 1: Reality Check
At the beginning, I lifted a dumbbell of 17.5lb; but I immediately had a realization that my shoulder mobility was not that good. My elbows seemed to be moving out non-stop. And in the process of doing that, my back was also bending. Then, I resorted to a weight of 14lb to ensure that I had the proper shape. Nevertheless, the exercise was full of awkward feelings, and it was also much harder than I expected. Apart from that, I experienced some tension over the upper back area, one thing I never thought of before.
Day 2: Sore but Determined
The area around my elbows was painful without a doubt — I had worked on my triceps, and that’s exactly the place where they attach. While performing the extensions, I was looking at myself in the mirror. That was the improvement it gave me – I was able to keep my arms closer to my head. Even though I didn’t really like the reflection, I realized the good part was that my form was obviously getting better which resulted in a more fluent movement through the reps.
Day 3: Trying the One-Handed Version
I made a swap and took a single dumbbell to my hand. It was a different version and, with one, I needed to be more stable and that, I found, was not so effective. When I was using the one-handed grip, I felt that the elbow of the hand that was free kept moving away from me, and the motion became vague. What was better was the two-handed grip which was direct to the triceps and the shoulders were not troubled unnecessarily.
Day 4: Feeling the Flow
Ah, that’s what was missing. I regained my form, sticking to the same elbows, and did the sets fluently. I decided to go a little bit harder than just 12 reps and found the exercise finally getting easier to execute. Well, that over showing the bad habit of slightly touching your chin – this will mess up the whole structure of our body, especially the neck.
Day 5: Back to Heavy Weight
Having my technique de cided was the best thing and I hold the same 17.5 lb dumbbell again. Now, it was a better challenge to me as I felt it was the right time for that. I made my way through all the three sets smoothly and perfectly with no sign of difficulties whatsoever. The fact that in just a few days and by doing these I was getting a sense of progression was more than motivating.
Day 6: Slowing It Down
It was not quite my sports outfit brushing that I was after, I, rather, opted for a slower way. I was guided mostly by form and made sure that I didn’t lose the smoothness of the routine and in each round that would be quite some minutes. It was an episode of how even a single motion only, you could indirectly use your whole body just by being attentive to every detail of your own action.
Day 7: Taking it a Notch Further
For a powerful completion of my challenge journey, I decided to raise the bar by 5 reps in each set. Strangely, I found that those were the organizations [1](Fitness and Workouts: How to Double the Daily Activities) that have been achieving a really good fit. And not only that but also I saw the arms, that were stable, stronger and well-defined. The day’s session made the confidence in me grow for the exercise strokes over the head. Also, the power of those activities had been increased significantly. All those benefits of such a simple change loomed on the face of it to represent quite a big change.
Is It Worth It?
Without any doubt. This undertaking proved to me that the cable tricep pressdown is not just a beauty workout. It can add up to one’s overall health and welfare, by enhancing any neglected muscles, working up arm and shoulder mobility, as well as contributing to the balance of the arm. Even after a week, yes, you can see it and but not only feel it. This exercise best thing is its minimum space, minimum time, and single dumbbell only demand could be this move. [1](Fitness and Workouts: How to Double the Daily Activities)
In this respect, I support the view that a triceps extension of the duration of one week is suitable for people who are in search of solutions to their extra arm exercises for the upper body. You can’t see how such a simple looking exercise contains that much magnitude, can you?
