Trisep
Ekstensi siku: press, dip, dan extension.
Latihan untuk melatih Trisep
- Band Bent Over One Arm KickbackUtama · Resistance band
- Band Incline Triceps ExtensionUtama · Resistance band
- Band Lying Press DownUtama · Resistance band
- Band SkullcrusherUtama · Resistance band
- Band Triceps Pushdown Single ArmUtama · Resistance band
- Barbell Close Grip PressUtama · Barbel
- Barbell Lying ExtensionUtama · Barbel
- Lying triceps extension barbelUtama · Barbel
- Barbell Lying Triceps Skull CrushersUtama · Barbel
- Barbell Seated Overhead Triceps PressUtama · Barbel
- Barbell Standing Overhead Triceps ExtensionUtama · Barbel
- Bench Dip (Knees Bent)Utama · Berat badan
- Bench Dip on FloorUtama · Berat badan
- Bench Triceps Dip Leg CurlsUtama · Berat badan
- Bench Triceps Dip Straight LegsUtama · Berat badan
- Body-UpUtama · Berat badan
- Bodyweight Kneeling Triceps ExtensionUtama · Berat badan
- Bodyweight Overhead Triceps ExtensionUtama · Berat badan
- Bodyweight Triceps ExtensionUtama · Berat badan
- Cable Alternate Triceps ExtensionUtama · Kabel
- Cable Cross PushdownUtama · Kabel
- Cable Lying Triceps ExtensionUtama · Kabel
- Cable Lying Triceps Extension (Low)Utama · Kabel
- Cable Neutral Grip KickbackUtama · Kabel
- Overhead extension tali kabelUtama · Kabel
- Cable pushdownUtama · Kabel
- Cable Pushdown (Straight Arm)Utama · Kabel
- Cable Rear DriveUtama · Kabel
- Reverse grip pushdown kabelUtama · Kabel
- Cable Reverse Grip Triceps Push Down Straight Bar on CrossoverUtama · Kabel
- Cable Reverse Grip Triceps Pushdown (EZ-Bar)Utama · Kabel
- Cable Reverse Grip Triceps Pushdown Back Side POVUtama · Kabel
- Cable Triceps Overhead Extension (EZ Bar)Utama · Kabel
- Cable Triceps Push Down Elbow Out (V Bar)Utama · Kabel
- Cable Triceps Push Down EZ BarUtama · Kabel
- Cable Triceps Push Down EZ Bar Close GripUtama · Kabel
- Cable Triceps Push Down EZ Bar Wide GripUtama · Kabel
- Cable Triceps Push Down Straight BarUtama · Kabel
- Cable Triceps Push Down V BarUtama · Kabel
- Chair Triceps DipsUtama · Berat badan
- Close Grip Barbell Bench PressUtama · Barbel
- Decline Chair Push-Up DiamondUtama · Berat badan
- Decline Diamond Pike Push-UpUtama · Berat badan
- Diamond Push-UpUtama · Berat badan
- Diamond Push-Up (on Knees)Utama · Berat badan
- Dip Leg Raise on CouchUtama · Berat badan
- Dip on Floor with ChairUtama · Berat badan
- Dips Between ChairsUtama · Berat badan
- Dumbbell Decline Triceps Pull-Over ExtensionUtama · Dumbel
- Dumbbell Incline Triceps ExtensionUtama · Dumbel
- Dumbbell Incline Two Arm ExtensionUtama · Dumbel
- Kickback triceps dumbelUtama · Dumbel
- Dumbbell Lying One Arm Neutral Triceps ExtensionUtama · Dumbel
- Lying triceps extension dumbelUtama · Dumbel
- Dumbbell Lying Triceps Extension on FloorUtama · Dumbel
- Dumbbell One Arm KickbackUtama · Dumbel
- Dumbbell One Arm Triceps Extension (on Bench)Utama · Dumbel
- Dumbbell Overhead Extension SeatedUtama · Dumbel
- Overhead extension berdiri dumbelUtama · Dumbel
- Dumbbell Pronate-Grip Triceps ExtensionUtama · Dumbel
- Dumbbell Seated Bench ExtensionUtama · Dumbel
- Dumbbell Seated KickbackUtama · Dumbel
- Dumbbell Seated Reverse Close Grip PressUtama · Dumbel
- Dumbbell SkullcrusherUtama · Dumbel
- Dumbbell Standing Both Arms KickbackUtama · Dumbel
- Dumbbell Standing One Arm ExtensionUtama · Dumbel
- Dumbbell Standing Triceps ExtensionUtama · Dumbel
- Dumbbell Tate PressUtama · Dumbel
- Dumbbell Triceps Kick Back Single ArmUtama · Dumbel
- Dumbbells Triceps Kick Back Both ArmsUtama · Dumbel
- Overhead extension berdiri EZ barUtama · Barbel
- Floor Triceps DipUtama · Berat badan
- Incline Diamond Push-Up on BenchUtama · Berat badan
- Incline Push-Up on ChairUtama · Berat badan
- Kettlebell Decline Skull CrusherUtama · Kettlebell
- Overhead Extension Resistance Band Both ArmsUtama · Resistance band
- Pike Push-UpUtama · Berat badan
- Overhead extension satu tangan resistance bandUtama · Resistance band
- Suspension Trainer with Grips Triceps ExtensionUtama · Berat badan
- Triceps cable kickback di mesin crossoverUtama · Kabel
- Mesin triceps dipUtama · Mesin
- Mesin triceps extensionUtama · Mesin
- Triceps rope extension di mesin crossoverUtama · Kabel
- Archer Push-UpPendukung · Berat badan
- Arnold Press Cable Resistance Band StandingPendukung · Kabel
- Arnold press dumbelPendukung · Dumbel
- Assisted Weighted Push-UpPendukung · Berat badan
- Backhand RaisePendukung · Berat badan
- Band Behind Neck Shoulder PressPendukung · Resistance band
- Band Bench PressPendukung · Resistance band
- Band Cross Body One Arm Chest PressPendukung · Resistance band
- Band Incline Bench PressPendukung · Resistance band
- Band Incline Hammer PressPendukung · Resistance band
- Band Incline Palms Back PressPendukung · Resistance band
- Band Incline T RaisePendukung · Resistance band
- Band Low Alternate Chest PressPendukung · Resistance band
- Band Low Chest PressPendukung · Resistance band
- Band Push-UpPendukung · Resistance band
- Band Seated Neutral Grip Shoulders PressPendukung · Resistance band
- Band Seated Shoulder PressPendukung · Resistance band
- Band Single Arm Overhead PressPendukung · Resistance band
- Banded Feet Elevated Hip ThrustersPendukung · Resistance band
- Barbell Behind Neck Push PressPendukung · Barbel
- Barbell Behind the Back Push Press Single Arm BalancePendukung · Barbel
- Bench press barbelPendukung · Barbel
- Decline bench press barbelPendukung · Barbel
- Barbell Bench Press InclinePendukung · Barbel
- Barbell Bent Over Reverse Raise (Skier)Pendukung · Barbel
- Barbell Clean and PressPendukung · Barbel
- Close grip bench press barbelPendukung · Barbel
- Floor chest press barbelPendukung · Barbel
- Barbell Hooklying Bench PressPendukung · Barbel
- Barbell Hooklying Bench Press Close ElbowsPendukung · Barbel
- Incline bench press barbelPendukung · Barbel
- Barbell Incline Shoulders PressPendukung · Barbel
- Barbell Inclined Bench PressPendukung · Barbel
- JM bench press barbelPendukung · Barbel
- Barbell Landmine Chest PressPendukung · Barbel
- Larsen bench press barbelPendukung · Barbel
- Barbell Pause Incline Bench PressPendukung · Barbel
- Barbell Press UnderPendukung · Barbel
- Barbell Pullover to Triceps ExtensionPendukung · Barbel
- Barbell Reverse Close Grip Bench PressPendukung · Barbel
- Barbell Reverse Grip Bench PressPendukung · Barbel
- Seated behind neck press barbelPendukung · Barbel
- Military press duduk dengan barbelPendukung · Barbel
- Barbell Seated Overhead PressPendukung · Barbel
- Chest press mesin SmithPendukung · Barbel
- Spoto press barbelPendukung · Barbel
- Barbell Standing Close Grip Military PressPendukung · Barbel
- Military press berdiri dengan barbelPendukung · Barbel
- Barbell Standing Shoulder PressPendukung · Barbel
- Military press berdiri grip lebarPendukung · Barbel
- Thruster barbelPendukung · Barbel
- Wide bench press barbelPendukung · Barbel
- Barbell Z PressPendukung · Barbel
- Bodyweight Full Squat with Overhead PressPendukung · Berat badan
- Bodyweight Standing Military PressPendukung · Berat badan
- Bodyweight Standing Military Press Wall SupportedPendukung · Berat badan
- Cable Machine High to LowPendukung · Kabel
- Cable Machine Low to HighPendukung · Kabel
- Cable Twisting Overhead PressPendukung · Kabel
- Chest Bench Press Correct StancePendukung · Berat badan
- Chest DipPendukung · Berat badan
- Chest Dip (on Dip Station)Pendukung · Berat badan
- Chest Dip MachinePendukung · Mesin
- Chest Dip on BenchPendukung · Berat badan
- Chest Dip WeightedPendukung · Berat badan
- Chest Dip Weighted SlowPendukung · Berat badan
- Chest Dip with Pause BodyweightPendukung · Berat badan
- Chest press depan resistance bandPendukung · Resistance band
- Chest Press High to Low Cable Resistance BandPendukung · Kabel
- Chest Press Low to High Resistance BandPendukung · Resistance band
- Mesin chest pressPendukung · Mesin
- Chest Tap Push-UpPendukung · Berat badan
- Clap Push-UpPendukung · Berat badan
- Climber a Padded Stool SupportedPendukung · Berat badan
- Clock Push-UpPendukung · Berat badan
- Close Grip Push-UpPendukung · Berat badan
- Cobra Full Push-UpPendukung · Berat badan
- Cobra Push-UpPendukung · Berat badan
- Decline Kneeling Push-UpPendukung · Berat badan
- Decline Kneeling Push-Up on BoxPendukung · Berat badan
- Decline Push-UpPendukung · Berat badan
- Decline Push-Up Against WallPendukung · Berat badan
- Deep Push-UpPendukung · Berat badan
- Dumbbell Alternate Bench Press (High Start)Pendukung · Dumbel
- Dumbbell Alternate Shoulder PressPendukung · Dumbel
- Dumbbell Alternate Side PressPendukung · Dumbel
- Dumbbell Alternating Arnold PressPendukung · Dumbel
- Dumbbell Arnold Press (Version 2)Pendukung · Dumbel
- Dumbbell Arnold Press SeatedPendukung · Dumbel
- Dumbbell Around PulloverPendukung · Dumbel
- Bench press dumbelPendukung · Dumbel
- Dumbbell Bench Seated PressPendukung · Dumbel
- Dumbbell Biceps Curl to Shoulder PressPendukung · Dumbel
- Dumbbell Chest Press DeclinePendukung · Dumbel
- Dumbbell Chest Press FlatPendukung · Dumbel
- Dumbbell Chest Press Incline BenchPendukung · Dumbel
- Dumbbell Chest Pull OverPendukung · Dumbel
- Dumbbell Decline Alternate Bench PressPendukung · Dumbel
- Decline bench press dumbelPendukung · Dumbel
- Dumbbell Decline Close Neutral Grip PressPendukung · Dumbel
- Dumbbell Decline Hammer PressPendukung · Dumbel
- Dumbbell Decline One Arm Hammer PressPendukung · Dumbel
- Dumbbell Face Down Lying Shoulder PressPendukung · Dumbel
- Dumbbell Half Kneeling Military PressPendukung · Dumbel
- Dumbbell Hex PressPendukung · Dumbel
- Dumbbell Incline Alternate PressPendukung · Dumbel
- Incline bench press dumbelPendukung · Dumbel
- Dumbbell Incline BreedingPendukung · Dumbel
- Dumbbell Incline Hammer Shoulder PressPendukung · Dumbel
- Dumbbell Incline One Arm PressPendukung · Dumbel
- Dumbbell Incline Palms-Back PressPendukung · Dumbel
- Dumbbell Incline Squeeze PressPendukung · Dumbel
- Dumbbell Kneeling Arnold PressPendukung · Dumbel
- Dumbbell Leaning FlyPendukung · Dumbel
- Dumbbell Lunge to Overhead PressPendukung · Dumbel
- Dumbbell Lying External Shoulder RotationPendukung · Dumbel
- Dumbbell One Arm Floor PressPendukung · Dumbel
- Dumbbell One Arm Low FlyPendukung · Dumbel
- Shoulder press satu tangan dumbel (versi 2)Pendukung · Dumbel
- Dumbbell One Arm Wide Grip Bench PressPendukung · Dumbel
- Push press dumbelPendukung · Dumbel
- Dumbbell Seated Alternate PressPendukung · Dumbel
- Dumbbell Seated Alternate Shoulder PressPendukung · Dumbel
- Dumbbell Seated on Exercise Ball Shoulder PressPendukung · Dumbel
- Shoulder press dumbel dudukPendukung · Dumbel
- Dumbbell Seated Shoulder Press Parallel GripPendukung · Dumbel
- Dumbbell Single Arm Floor PressPendukung · Dumbel
- Dumbbell Single Arm Floor Press from Close ElbowPendukung · Dumbel
- Dumbbell Squats to Shoulder PressPendukung · Dumbel
- Dumbbell Standing Alternate Overhead PressPendukung · Dumbel
- Dumbbell Standing Alternate RaisePendukung · Dumbel
- Dumbbell Standing Behind Back Shoulders PressPendukung · Dumbel
- Dumbbell Standing Curl Arnold PressPendukung · Dumbel
- Dumbbell Standing Overhead PressPendukung · Dumbel
- Dumbbell Standing Palms in PressPendukung · Dumbel
- Dumbbell Standing Single Arm Cross RaisePendukung · Dumbel
- Elbow Lift Reverse Push-UpPendukung · Berat badan
- Elevated Push-UpPendukung · Berat badan
- Explosive Push-UpPendukung · Berat badan
- EZ Bar Seated Close Grip Shoulder PressPendukung · Barbel
- EZ Barbell Anti Gravity PressPendukung · Barbel
- Floor Cable Resistance Band PressPendukung · Kabel
- Full Planche Push-UpPendukung · Berat badan
- Hammer Strength MTS Iso-Lateral Decline Press Alternate ArmsPendukung · Mesin
- Hammer Strength MTS Iso-Lateral Decline Press Alternating ArmsPendukung · Mesin
- Hammer Strength MTS Iso-Lateral Decline Press Both ArmsPendukung · Mesin
- Hammer Strength MTS Iso-Lateral Decline Press Single ArmPendukung · Mesin
- Hammer Strength Plate-Loaded Combination Iso-Lateral Chest - Chest PressPendukung · Mesin
- Hammer Strength Plate-Loaded Combination Iso-Lateral Chest - Chest Press Alternate ArmPendukung · Mesin
- Hammer Strength Plate-Loaded Combination Iso-Lateral Chest - Chest Press Alternating ArmsPendukung · Mesin
- Hammer Strength Plate-Loaded Combination Iso-Lateral Chest - Chest Press Single ArmPendukung · Mesin
- Handstand Push on ChairPendukung · Berat badan
- Hold the World Med Ball Chest PressPendukung · Berat badan
- Incline Push-Up (on Box)Pendukung · Berat badan
- Iso Lateral Shoulder Press Alternate ArmsPendukung · Mesin
- Iso-lateral shoulder press (dua tangan)Pendukung · Mesin
- Iso Lateral Shoulder Press Single ArmPendukung · Mesin
- Kettlebell Half Kneeling Shoulder PressPendukung · Kettlebell
- Kettlebell Kneeling One Arm Shoulder PressPendukung · Kettlebell
- Clean and press satu tangan kettlebellPendukung · Kettlebell
- Kettlebell Standing Bottoms-Up One Arm Shoulder PressPendukung · Kettlebell
- Strict press kettlebellPendukung · Kettlebell
- Thruster kettlebellPendukung · Kettlebell
- Landmine chest pressPendukung · Barbel
- Low Cable Overhead FlyesPendukung · Kabel
- Lying Bench External Shoulder RotationPendukung · Berat badan
- Lying Pull Over with Resistance Band CablePendukung · Kabel
- Chest press decline mesinPendukung · Mesin
- Chest press incline mesinPendukung · Mesin
- Military Press BodyweightPendukung · Berat badan
- Modified Hindu Push-UpPendukung · Berat badan
- Normal Push-UpPendukung · Berat badan
- One Arm Reverse Dumbbell FlyPendukung · Dumbel
- Overhand ClapPendukung · Berat badan
- Palm Up Palm Down RotationPendukung · Berat badan
- Push Pull Front Handle PushPendukung · Berat badan
- Push-Up and RotationPendukung · Berat badan
- Push-Up BodyweightPendukung · Berat badan
- Resistance Band Assisted Push-UpPendukung · Resistance band
- Seated Dumbbell One Arm Shoulder PressPendukung · Dumbel
- Seated Shoulder Press BarbellPendukung · Barbel
- Side Push-UpPendukung · Berat badan
- Side to Side Push-UpPendukung · Berat badan
- Smith Machine Press DeclinePendukung · Mesin
- Press datar mesin SmithPendukung · Mesin
- Press incline mesin SmithPendukung · Mesin
- Shoulder press mesin SmithPendukung · Mesin
- Standing Arnold Press DumbbellPendukung · Dumbel
- Standing Dumbbell Alternate Shoulder PressPendukung · Dumbel
- Standing Shoulder Press DumbbellPendukung · Dumbel
- Supine Push-UpPendukung · Berat badan
- Suspension Trainer with Grips Decline Push-UpPendukung · Berat badan
- Suspension Trainer with Grips Push-Up to Side PlankPendukung · Berat badan
- Suspension Trainer with Grips Reverse Push-UpPendukung · Berat badan
- Upward Rotation Bent ArmsPendukung · Berat badan
- Weighted Standing Shoulder Press with PlatePendukung · Berat badan
- Wide Push-Up BodyweightPendukung · Berat badan
- Overhand Triceps Stretching Single ArmUtama · Berat badan
- Overhead Triceps Stretch Side AngleUtama · Berat badan
- Triceps Light StretchUtama · Berat badan
- Armless Prayer StretchPendukung · Berat badan
- Elbow Back StretchPendukung · Berat badan
- Elbow Flexor StretchPendukung · Berat badan
- Elbows Back StretchPendukung · Berat badan
- Extension of Arms in Vertical StretchPendukung · Berat badan
Cara melatih
Latih Trisep dengan 2–4 gerakan di atas. Cakup berbagai sudut, lakukan 2–4 set masing-masing dalam rentang 6–15 repetisi, dan tingkatkan beban seiring waktu. Padukan gerakan utama dengan gerakan pendukung untuk perkembangan menyeluruh.
Buka perencana →Pertanyaan umum — Trisep
Apa latihan terbaik untuk Trisep?
Band Bent Over One Arm Kickback, Band Incline Triceps Extension, Band Lying Press Down dan Band Skullcrusher termasuk latihan paling efektif untuk Trisep. Padukan satu gerakan compound berat dengan satu atau dua latihan pendukung agar Trisep terlatih di seluruh rentang geraknya.
Seberapa sering Trisep perlu dilatih?
Melatih Trisep dua sampai tiga kali seminggu, dengan total sekitar 10–20 set berat, cocok untuk sebagian besar orang. Beri jarak sekitar 48 jam antara sesi berat agar otot pulih dan tumbuh.