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Plyometrics and stretching for triceps at home

stretching triceps

Plyometrics and stretching for triceps at home

Plyometric exercises and stretching for triceps. Detailed description and video how to perform.

Plyometric exercises for triceps

1. The main plyometric exercises for triceps are frontal pushing with your hands from the wall or from the floor. We describe a lighter version of the exercise - pushing away from the wall. When you are facing the wall, your arms should be approximately shoulder width apart.

2. Stand a little at an angle. Put your hands on the wall so that the weight of the body creates a load. Push with your hands and tear yourself away from the wall, with such force to maintain balance and again land your hands against the wall.

The farther you stand from the wall, the harder the exercise will be.

Helpful hints

You can increase the load in the exercise by keeping your arms bent. An easier way is to perform movements with straight arms, but this option is more useless and traumatic. Always exercise with elbows slightly bent..

right hand


In all priometric exercises, the contact time with the supporting surface should be minimal. To achieve this, the rebound must be completed immediately as soon as the hands touch the wall or floor.


This exercise will make you stronger in all exercises where you need to push the opponent or object in front of you, for example, rugby, martial arts and shooting.


You should always adequately assess your strengths so that you do not accidentally hit your head on the floor.

Keep in mind! This exercise is a serious burden on the elbow and shoulder joints..

Triceps Plyometrics> Embodiments

right hand

The main and easiest option is to put your hands on the wall. The load is adjusted by the position of the angle of the body to the wall. The sharper the angle, the greater the load.

When the first way becomes easy, go to the second - on the floor kneeling.

The main and most effective option is to perform on the floor standing on the feet (in a rack for classic push-ups).

Triceps Plyometrics> Exercise Video

Triceps Stretching Exercise

Rubber Band Option

Raise your right arm so that your biceps are next to your head. Hold the rubber band in your right hand on one side and the other end in your left lowered hand. The right hand should be bent as much as possible. Ideally, your right hand touches your right shoulder.

Classic embodiment

Do the same thing, only instead of a rubber band, grab your right elbow with your left hand and pull towards the head as much as possible.

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