Discovering the best ways to target and develop your triceps is a common quest for fitness enthusiasts. While there are numerous exercises that can help, few pieces of gym equipment are as versatile and effective as the functional trainer. With its adjustable arms and pulley system, this machine allows for a vast array of exercises that can isolate and strengthen your triceps. Let's delve into the world of functional trainer tricep exercises.
Before we get started, it's crucial to understand that your triceps are responsible for straightening your elbows. They form the bulk of your upper arm's size and strength, making them a prime focus for those pursuing increased arm mass. The good news? The functional trainer is designed to help you target your triceps effectively and efficiently.
Foundational Functional Trainer Tricep Exercises
To build a strong foundation, let's first explore two core exercises that form the basis of tricep training using the functional trainer.
These exercises not only work your triceps but also engage your forearms and shoulders, promoting overall arm development.
Overhead Extension
This exercise primarily targets the long head of your triceps. To perform it, adjust the functional trainer's arms to the highest position and grab a handle in each hand. Start with your arms extended overhead, then slowly lower the handles behind your head until your elbows reach a 90-degree angle. At this point, engage your core and push the handles back up to the extended position. Repeat for the desired number of reps.
To make this exercise more challenging, increase the weight or perform it with just one arm for a greater range of motion and balance challenge.
Tricep Kickbacks
The tricep kickback is a great isolation exercise that targets all three heads of the triceps. For this exercise, adjust the functional trainer's arms to a mid-level position. Select a manageable weight and grab a handle with one hand. With your elbow held firm to your side, slowly extend your arm backwards until it's almost fully extended. Pause at the top, then return to the starting position. Repeat for your desired number of reps, then switch arms.
To intensify this exercise, consider performing it on a stability ball or Bosu ball for an added balance challenge. This variation also engages your core and works your triceps through a full range of motion.
Targeted Functional Trainer Tricep Exercises
Once you've mastered the fundamentals, you can delve into more advanced functional trainer tricep exercises that target specific areas of your triceps.
These exercises are great for adding variety to your workouts, promoting balanced tricep development, and helping to overcome plateaus.
Close Grip Bench Press
Unlike the traditional barbell bench press, this variation shifts the emphasis to your triceps. To perform it, adjust the functional trainer's bench press platform to your desired height. Grab the handles with an underhand, narrow grip, then lower the platform to your chest. Engage your core and triceps as you push the platform back up to the extended position. Repeat for your desired number of reps.
To make this exercise more challenging, increase the weight or reduce your grip size, which narrows the distance between your hands and places more stress on your triceps.
Pulldown Push-ups
This unique exercise combines the benefits of push-ups with the functional trainer's pulldowns. Adjust the functional trainer's arms to a mid-level position and grab a handle with each hand. Lower yourself into a push-up position, your hands on the handles, your body in a straight line. Perform a push-up, then pull the handles down and towards your sides, keeping your elbows tight to your body. At the bottom of the movement, pause and squeeze your triceps, then return to the starting position. Repeat for your desired number of reps.
To intensify this exercise, increase the weight or perform it on an stability ball, which adds a balance challenge and engages your core.
By incorporating these functional trainer tricep exercises into your workouts, you'll be well on your way to stronger, more defined arms. As with any fitness regimen, consistency is key, so challenge yourself to make these exercises a regular part of your routine. Who knows? You might just find a new favorite exercise along the way! To really feel the burn, consider combining these exercises with other effective tricep exercises and a well-rounded fitness routine.