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Weight training is a common type of strength training for developing the strength and size of skeletal muscles. It uses the force of gravity (in the form of weighted bars, dumbbells or weight stacks) to oppose the force generated by muscle through concentric or eccentric contraction. Weight training uses a variety of specialized equipment to target specific muscle groups and types of movement.
Weight training differs from bodybuilding, weightlifting, powerlifting and strongman, which are sports rather than forms of exercise. Weight training, however, is often part of the athlete's training regimen.
The triceps account for approximately 60 percent of the upper arm's muscle mass, but people who exercise the arms with weights often neglect this group of muscles in favour of the biceps brachii.
The triceps can be worked through either isolation elbow extension movements, contract statically to keep the arm straightened against resistance, or compound pressing movements
Isolation movements include cable push downs, skull crushers and arm extensions behind the back.
Static contraction movements are pullovers, straight-arm pulldowns, and bent over lateral raises which are also used to build the rear deltoids and latissimus dorsi.
Examples of pressing movements are press ups, bench presses (level, incline or decline), military presses and dips. Using a closer grip stabilizes the arm allowing more weight to be used, so the triceps can be worked harder without being limited by the strength of the pectorals or shoulders.
Elbow extension is important to many athletic activities. As biceps are often worked more for aesthetic purposes, this is usually a mistake for fitness training. While it is important to maintain a balance between the biceps and triceps for postural & effective movement purposes, what the balance should be and how to measure it is a conflicted area. Pushing and pulling movements on the same plane are often used to measure this ratio.
