Hammer Triceps exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Hammer Triceps )

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Name of exercise  Resist elbow ext w/shld flx w/elastic (pedi)
Other names of exercise Hammer Triceps
Description of exercise The Hammer Triceps exercise is a strength training exercise that primarily targets the triceps muscle in the back of the upper arm. It involves using a dumbbell or a hammer-shaped weight to perform a pressing motion from the chest to fully extended arms. This exercise can be done standing or seated and can be modified for different fitness levels by adjusting the weight used. It is an effective exercise for building strength and muscle in the triceps, which is important for overall arm strength and stability. It also engages the shoulders and chest muscles to a lesser extent, making it a compound exercise that can improve upper body strength and definition.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Attach elastic to secure object behind at shoulder level.
  • Grasp elastic in hand.
  • Hold upper arm parallel with floor, elbow bent, supported with other arm.
  • Straighten elbow.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Elbow & Wrist
    Type of Muscles Triceps
    Category of Exercise Child (Pedia)
    Type of Exercise Resisted (Pedia)
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Extension, Hyperextension

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased muscle mass
  • Improved strength
  • Increased tricep definition
  • Improved overall arm strength
  • Improved grip strength
  • Enhanced athletic performance
  • Reduced risk of injury
  • Improved shoulder stability
  • Increased muscle endurance
  • Improved functional movement patterns

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Hammer Triceps exercise should be avoided if you have any pre-existing injuries or conditions in your shoulder, elbow, or wrist joints. This exercise puts a lot of strain on these joints and can exacerbate any existing issues. Additionally, if you experience any pain or discomfort during the exercise, it is important to stop and consult with a medical professional before continuing. It is also not recommended for beginners or those who are new to weightlifting, as it requires proper form and technique to avoid injury. It is always important to listen to your body and avoid any exercises that may cause harm or discomfort.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Use a weight that is appropriate for your strength level
  • Keep your elbows close to your sides throughout the movement
  • Do not lock your elbows at the top of the movement
  • Avoid swinging or using momentum to lift the weight
  • Keep your shoulders relaxed and down
  • Engage your core to maintain stability
  • Do not arch your back
  • Breathe evenly and avoid holding your breath
  • Use proper form and technique to prevent injury.

    • Helpful in Diseases

  • Arthritis
  • Tennis elbow
  • Carpal tunnel syndrome
  • Rotator cuff injury

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    Frequently asked questions

     

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