The triceps occupies 70% of the total muscle volume of the arm. Therefore, attention in the gym should be paid to this muscle group for those who want to get big hands.
But for progress, not only regular power loads are essential. Stretching the triceps after the session is another mandatory component of the training process.
Today we will tell you how stretching affects the rate of muscle gain and how to stretch the triceps muscle of the shoulder properly.
A bit of anatomy
The triceps is located on the back of the arm. As the name implies, it consists of three muscle bundles – lateral, medial, and long.
It is mainly responsible for the extension of the arm in the elbow joint. Therefore, he actively works in all pressing movements when training the chest and shoulders.
Unlike its biceps antagonist, the triceps muscle of the shoulder is quite strong.
In many basic exercises for the triceps, representatives of power sports use impressive weights. For example, 200-220 kg in the bench press with a narrow grip or 150-180 additional kilograms in push-ups on thin bars.
Benefits of muscle stretching
Now let’s see why to stretch the triceps.
Bodybuilding has long accumulated practical experience, confirming the benefits of stretching to accelerate muscle mass and strength growth.
More about the pros:
- Before training, it prepares muscles and ligaments for the upcoming intense loads and reduces the risk of injury.
- After each approach to the triceps accelerates muscle recovery by 15-20%
This helps to train more intensively (do more exercises, approaches, repetitions) without increasing the session duration.
- After power loads improve post-training recovery, accelerating the rate of muscle growth
- Promotes the formation of beautiful shapes and outlines of the muscle
It has long been known that with prolonged strength training, the muscle is shortened and acquires an unaesthetic appearance. To avoid this effect, you need to stretch after each workout.
Triceps stretching exercises
Note the most common exercises that help stretch the triceps:
- Stretching out his arm behind his head
Stand up straight and lift one hand. Bend it at the elbow joint and lower your forearm down. Place the palm of your free hand on the elbow bent and press slightly.
Fix the position for 10-30 seconds and repeat to the other hand.
- Stretching your arm to the side.
Please raise your hand to chest level, completely straightening it. With the other hand, grasp it in the elbow area. Pressing on it, gradually bring the straight arrow to the opposite shoulder.
Fix at this point for 10-30 seconds and repeat for the other side.
Other options for stretching triceps are similar to those above.
The triceps muscle is stretched in different ways, using the help of a partner, a towel, and other equipment.
But the described exercises are used most often since they are pretty simple in technical execution while perfectly coping with their task.
Best time to do
As we mentioned above, triceps stretching is done in three cases – before the start of training, directly during the period of power load, and after its completion.
Before training, stretching is more dynamic and is carried out in half strength. In the sense that maximum extension with excessive force is not applied here.
The primary purpose of such activity is to prepare the muscles, joints, and ligaments for the upcoming loads, pre-heating them. Thus, this procedure reduces the risk of injury during the session.
Light stretching of the triceps is mandatory before each training, not only of the hands but also before pumping the chest and shoulders (where the three-headed one is also actively involved).
I am moving on.
When the triceps are overflowing with blood (“clogged”) is relatively standard with pump training. However, at the same time, the performance of the muscle is significantly reduced, and the further continuation of the lesson becomes ineffective.
To prevent or reduce this phenomenon, you can pull the target muscle after each approach. This helps open the smallest blood vessels – capillaries and improves the blood supply to the muscles.
As a result, the recovery of the triceps is accelerated during the training itself, which means that the efficiency and return from the lesson increases.
Stretching is also practiced at the end of the power load. But if you pull the muscles during the lesson itself, you can do without it after it.
As you can see, stretching the triceps is a reasonably straightforward process that does not require much time or effort.
However, even the minimum devoted to stretching will help accelerate muscle growth.