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Trizeps Kurzhanteltraining: Armstrecker Top 7 [ laut Studie] Zum Inhalt springen
Der Trizeps macht wesentlich mehr für Masse und Umfang des Oberarms aus als der Bizeps. Grund genug, sich auch für zu Hause ein paar Kurzhantel Trizeps-Übungen zu suchen, mit denen man das Training im Fitnessstudio ersetzen kann.
Braucht dein Armstrecker ein Fitnessstudio? Kurze Antwort: nein. Sicher, Kabelzüge können eine willkommene Ergänzung und Abwechslung für das Training sein. Du solltest dir aber nicht einreden lassen, dass sie notwendig sind, um massive Arme aufzubauen.
Mit einem guten Paar Kurzhanteln kann man auch zu Hause ein komplettes Trainingsprogramm für den Armstrecker aufziehen, dass nicht nur gleichwertig, sondern vielleicht sogar fokussierter ist, als dass, was viele in kommerziellen Fitnessstudios treiben.
Du solltest dich dabei auf Trizepsübungen konzentrieren, die den meisten Erfolg für die investierte Zeit versprechen.
Die effektivsten Kurzhantel Trizeps Übungen Zunächst ein paar Grundlagen: der m. triceps brachii ist, der Name verrät es bereits, ein dreiköpfiger Muskel . Alle drei Köpfe sind an der Streckung des Ellenbogengelenks beteiligt. Der lange Muskelkopf, caput longum, ist auch an der Extension im Schultergelenk beteiligt.
Verlauf und Zusammensetzung der Muskelfasern im Trizeps lassen annehmen, dass der Muskel auch in Teilkontraktionen gut trainiert werden kann. Weiterhin sollten alle drei Anteile eher mit kurzen, harten Sätzen und entsprechend schwerem Gewicht bearbeitet werden, anstatt mit langen Sätzen und hohen Wiederholungszahlen.
Empfehlenswert ist daher auch ein längerer Trainingsintervall , bei dem der Muskel genug Zeit hat, sich von der Belastung zu erholen. Du solltest dabei bedenken, dass auch Übungen für die Brustmuskulatur den Armstrecker meist stark involvieren.
Tendenziell ist auch hier weniger mehr.
Trizeps Kurzhantel über Kopf drücken (Overhead Triceps Extension) Das Trizeps Kurzhantel über Kopf drücken, kurz auch Trizepsdrücken, ist auch in Fitnessstudios eine der beliebtesten Übungen für den Armstrecker.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Zu recht, es lassen sich hohe Gewichte bewegen und man ist bei der sitzenden Ausführung relativ stabil. Sofern man denn eine stabile Sitzfläche gewählt hat! Hierfür ist nicht zwingend die Anschaffung einer Hantelbank erforderlich, aber der alte, klapprige Küchenstuhl sollte es, zumindest ab einem gewissen Gewicht, auch nicht sein.
Zwei Probleme treten bei der Übung häufig auf:
Zum einen können Schmerzen in den Ellenbogen entstehen, zumeist dadurch, dass die Ellenbogen bei der Übung zu weit nach außen wandern. Das sollte zwingend vermieden werden.
Am besten kontrollierst du die Ausführung mit einem Blick in den Spiegel. Ist dies nicht möglich, achte zumindest darauf, dass die Ellenbogen möglichst nah am Kopf bleiben.
Das zweite Problem ist, dass bei der Übung die höchsten Lasten auftreten, wenn das Ellenbogengelenk in 90° Stellung ist. Es kommt dann oft zu der Situation, dass an diesem Punkt die Hantel nicht mehr bewegt werden kann, obwohl noch Energie im Tank ist.
Die offensichtliche Lösung hierfür sind Teilkontraktionen. Führe die Übung so lange wie möglich korrekt, bis in den 90° Winkel aus und verkürze dann den Bewegungsumfang so weit, dass du bis zur Ausbelastung trainieren kannst.
Für den Trainingsplan werden aber nur korrekt ausgeführte Bewegungen notiert!
Trizepsdrücken einarmig Die genannten Probleme lassen sich übrigens umgehen, wenn man das Trizepsdrücken einarmig ausführt.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Der jeweils freie Arm kann sowohl zur Stabilisierung des Ellenbogengelenks dienen als auch für erzwungene Wiederholungen genutzt werden. Hierbei unterstützt die freie Hand genau so viel, wie es braucht, damit sich die Hantel noch ein weiteres Mal nach oben bewegt.
Erzwungene Wiederholungen gehören zu den Bodybuildingprinzipien , die gerne zur Ausbelastung des Muskels eingesetzt werden, genauso wie das Stripping.
Stripping ließe sich beim einarmigen Kurzhantel Trizepsdrücken dann anwenden, wenn eine schwere und eine leichte Kurzhantel zur Verfügung steht. Nun kann man zuerst einen Satz mit beiden Händen ausführen, bis zu dem Punkt, an dem sich die Hantel gerade noch nach oben bewegen lässt. Direkt anschließend fährt man mit dem einarmigen Trizepsdrücken und eventuell erzwungenen Wiederholungen fort, um den Muskel auszubelasten.
Außerdem: einarmige Drücken lässt sich leichter im Stehen ausführen, da das bewegte Gewicht im Verhältnis zu Körpergewicht niedriger ist. So kann man bei Bedarf die Rumpfmuskulatur aktivieren.
Überzüge Die Überzüge kommen einem wahrscheinlich nicht als erstes in den Sinn, wenn man an Kurzhantelübungen für den Armstrecker denkt. Üblicherweise streiten sich “Experten” darüber, ob es sich um eine Lat- oder Brustmuskelübung handelt.
Was dabei oft übersehen wird: Gerade am Start der Bewegung ist der lange Trizepskopf , der an der Extension im Schultergelenk beteiligt ist, besonders aktiv.
Auch hier kommt uns zugute, dass sich der Armstrecker mit Teilkontraktionen adäquat trainieren lässt. Wichtig ist, dass die Bewegung hinter dem Kopf startet, die Arme müssen dann aber nicht zwingend weit vor den Körper geführt werden.
Die Extension im Schultergelenk lässt sich sogar mit einer Streckung im Ellenbogengelenk verbinden. Dieses hier ist das beste Video, dass ich zu dem Thema gefunden habe. Mir wäre es allerdings lieber, wenn die Arme sich in Endposition nicht in Lotrichtung befinden, sondern leicht zum Kopfende zeigen, um die Belastung auf dem langen Muskelkopf aufrecht zu halten.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Kurzhantel Trizepsstrecken Selbstverständlich kann man beide Übungen auch isoliert voneinander ausüben, das heißt, bei den Überzügen die reine Bewegung im Schultergelenk und dann das Trizepsstrecken hinterher (oder vorher)
Man befindet sich liegend, auch ohne Bank, in einer sehr stabilen Position und kann ziemlich hohe Gewichte bewegen. Vorsicht ist dennoch geboten, wie bei allen Übungen, die über dem Kopf ausgeführt werden.
Die einarmige Übungsvariante eröffnet wiederum die Möglichkeit, erzwungene Wiederholungen einzusetzen. Ebenfalls lässt sich hier die Range of Motion verkürzen, wenn der Muskel fast erschöpft ist.
In jedem Fall sollte man für größtmöglichen Effekt den Oberarm möglichst stabil halten und, wie im Video zu sehen, den Oberarm/Kopf-Winkel verkleinern. So ist sichergestellt, dass auch bei gestrecktem Arm noch Last auf dem Zielmuskel ruht.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Dips mit Zusatzgewicht Dips sind unbestritten eine der effektivsten Übungen für zuhause. Wohl dem, der ein paar Dip Barren sein eigen nennt.
In diesem Fall klemmt man die Kurzhantel schlicht zwischen den Fußgelenken ein und generiert so noch mehr Druck auf den Trizeps, gerade im oberen Teil der Bewegung. Idealerweise liegt eine Schutzmatte bereit, um die Kurzhantel fallenzulassen und so am Ende des Satzes noch ein paar Extra-Wiederholungen aus der Übung herauszuholen.
Ist keine Dip-Stange vorhanden, sind Arnold Dips die beste Alternative. Hier legt man sich die Kurzhantel einfach in den Schoß um die Übung noch einmal deutlich schwerer zu machen. Die gute Nachricht für Sportler mit empfindlichen Schultergelenk: man muss bei der Übung nicht sehr tief runter, um den Armstrecker zu erreichen.
Der Bewegungsanteil von 90° Ellenbogenwinkel bis zur Streckung der Arme reicht völlig aus.
Kurzhanteldrücken auf dem Boden Wer hier fleißig mitliest, wird jetzt denken: Moment mal, hat er Kurzhanteldrücken auf dem Boden nicht schon mal als unfunktionelle Übung bezeichnet?
Hat er. Allerdings nur dann, wenn es sich um eine Übung für den Pectoralis handelt, denn hier ist die Range of Motion, gerade nach posterior, entscheidend für den Trainingserfolg.
Das gilt nicht für den Armstrecker. Dieser ist mit fortschreitender Streckung der Arme zunehmend auf sich alleine gestellt und kann entsprechend auch hier mit Teilkontraktionen trainiert werden, bei denen die Bewegung nach hinten (unten) begrenzt ist.
Genau wie beim Bankdrücken, sollte auch beim Floor Press der Oberarm/Körper-Winkel nicht mehr als 45° betragen. Wer Probleme mit dem Schultergelenk hat oder noch mehr Druck auf den Trizeps möchte, kann auch mit noch kleineren Winkeln experimentieren, sprich: die Arme näher am Körper halten.
Mutmaßlich wird man dann auch das Gewicht reduzieren müssen.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Kickbacks Kickbacks sind eine hervorragende Kurzhantel Trizeps Übung, wenn sie richtig ausgeführt werden. Man benötigt nicht viel Gewicht und kann relativ isoliert den langen Muskelkopf des Trizeps trainieren.
Häufige Fehlinterpretationen der Übung treten bezüglich Position und Bewegung des Oberarms auf.
Bewege den Oberarm (im Schultergelenk) so weit hinter den Körper, wie es geht. Neige jetzt den Oberkörper so weit nach vorne, dass der Oberarm parallel zum Boden ist. Aus dieser Position sollte das Ellenbogengelenk mit einer kleinen Kurzhantel gebeugt und gestreckt werden.
Wer das nicht so lange halten kann, der kann den Oberarm bei der Beugung mit absenken. Jetzt haben wir allerdings eine zweiteilige Bewegung: erst den Oberarm hinter den Körper bringen, dann das Ellenbogengelenk strecken.
Das kann durchaus sinnvoll sein, üblicherweise wird die Übung aber eingelenkig ausgeführt.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Kickbacks lassen sich übrigens hervorragend im Supersatz mit anderen Übungen kombinieren.
Das waren sie, meine Top Kurzhantel Trizeps Übungen für zu Hause. Einfach mal nachbauen, anpassen und erweitern, aber vielleicht nicht alle auf einmal. Denk daran, für den Trizeps geht Intensität vor Belastungsdauer.
Übungen für den Armstrecker mit Kurzhantel ohne Bank Die gute Nachricht: man benötigt keine Hantelbank zuhause, um effektive Übungen durchzuführen. Die Bank soll in erster Linie dafür sorgen, dass die Schulterblätter frei rotieren können – das ist für Trizepsübungen aber kaum nötig.
Die Top 3 Trizepsübungen ohne Bank Somit sind auch liegende Übungen für den Armstrecker ohne Bank kein Problem. Fangen wir trotzdem im Stehen an und zwar mit dem zuvor schon erwähnten Trizepsdrücken über Kopf. Das hat sich übrigens in einer vielbeachteten Studie als effektiver Ersatz für das Drücken am Kabel erwiesen und sogar bessere Hypertrophiewerte produziert.
Zwar wurde das Drücken über Kopf in diesem Fall auch mit dem Kabel durchgeführt, entscheidend ist aber nicht das Gerät, sondern die Position des Oberarms und die damit verbundene Länge des Muskels.
Trizepsstrecken stehend mit Kurzhantel Das Trizepsstrecken im Stehen hat kaum Nachteile gegenüber der sitzenden Variante. Im Gegenteil, ein angemessenes Training der stabilisierenden Muskulatur ist ein schöner Nebeneffekt der stehenden Variante.
Die Tatsache, dass im Stehen hohe Gewichte kaum stabil bewegt werden können, umgehen wir einfach dadurch, dass wir die Übung einarmig machen.
Das bietet auch die Möglichkeit, mit Hilfe des freien Arms erzwungene Wiederholungen auszuführen, sofern man im Erschöpfungsfall die Kurzhantel sicher loswerden kann.
Trizepsstrecken liegend auf dem Boden Das Trizepsstrecken auf dem Boden kann einarmig oder beidarmig durchgeführt werden. In beiden Fällen bewegt sich in erster Linie das Ellenbogengelenk, die Funktionalität der Übung ist durch die fehlende Bank also nicht gefährdet.
Dennoch wäre es gut, eine bequeme Unterlage zu haben.
Fast man die Kurzhantel beidhändig, sollte ein stabiler Griff gewährleistet sein. Hiefür kann man mit den Händen ein Dreieck um eine der Scheiben bilden oder die beiden Seiten der Hantel fassen. In beiden Fällen sollte vorher geprüft werden , dass die Scheiben gut verschraubt sind.
Außerdem sollte vorher geklärt werden, wo die Hanteln nach der letzten Wiederholung sicher abgelegt werden kann.
Kurzhantel Kickbacks stehend Die Kurzhantel Kickbacks erfüllen alle notwendigen Funktionen für den Trizeps, sind aber trotzdem wenig beliebt in Fitnessstudios. Das liegt wahrscheinlich daran, dass verhältnismäßig kleine Gewichte verwendet werden müssen und das sieht halt weniger gut aus.
Beim Training zuhause interessiert uns aber nicht, wie es aussieht, sondern nur der Trainingserfolg!
Die Kickbacks lassen sich beidarmig, alternierend oder einarmig ausführen. Die beidarmige Variante geht natürlich schneller, dennoch würde ich für schwere Übungen für Muskelmasse die einarmigen Kickbacks bevorzugen.
Statt auf der Hantelbank zu knien, wie oben gezeigt, können wir uns dann mit der freien Hand einfach an einem Türrahmen oder ähnlichem festhalten. Hierdurch wird der Körper stabilisiert und wir haben die Möglichkeit, das Letzte aus dem Muskel herauszuholen.
Finale Wiederholungen können dabei auch mit Schwung ausgeführt werden, solange die exzentrische Phase, der Weg nach unten, so langsam und kontrolliert wie möglich vonstatten geht.
Trizeps Trainingsplan mit Kurzhanteln Dein Trainingsplan sollte berücksichtigen, dass du eventuell auch noch andere Muskeln trainieren willst. Wenn du zum Beispiel bereits zweimal die Woche schwere Übungen für die Brustmuskulatur im Programm hast, könnten zwei weitere Einheiten für den Armstrecker im Trainingsplan wirklich kontraproduktiv sein.
Woran erkennt man Übertraining? Fehlende Trainingsmotivation Schlaflosigkeit, Gereiztheit, Konzentrationsschwäche Stagnierende / rückläufige Leistungen Wenn du mit dem Training für den Trizeps nicht vorankommst, heißt das nicht, dass du mehr machen musst. Gerade auf fortgeschrittenem Niveau besteht eine hohe Wahrscheinlichkeit, dass du zu viel trainierst und der Muskel längere Erholungsphasen braucht.
In diesem Fall würde ich auf einen Trizepstag im Trainingsplan zurückgreifen, an dem der Muskel möglichst umfassend angegriffen wird.
Sinnvoll wäre eine schwere, mehrgelenkige Übung für den langen Muskelkopf, kombiniert mit einer eingelenkigen Übung. Zumindest dann, wenn mehr Muskelumfang das Ziel ist.
Trizeps Trainingsplan (1 Tag) 1. Kurzhanteldrücken auf dem Boden 3 Sätze 5(-8) Wh.
2. Trizeps KH über Kopf 3 Sätze 10-15 Wh.
Mit diesem Plan kannst du sowohl alle drei Muskelköpfe als auch unterschiedliche Zielsetzungen abdecken.
Mit den schweren, mehrgelenkigen Sätzen im niedrigen Wiederholungsbereich steigerst du die Kraft im Armstrecker. Diese Sätze können entweder in der einfachen Progression durchgeführt werden, hier wird die Wiederholungszahl beibehalten und das Gewicht sukzessive gesteigert, oder in der doppelten Progression mit einem Wiederholungsbereich von 5 -8.
Die doppelte Progression ist eine gute Methode für Übungen, die in erster Linie auf das Dickenwachstum des Muskels abzielen. Man arbeitet mit geringerem Gewicht in höherer Wiederholungszahl und kann immer mal wieder versuchen, eine Wiederholung mehr rauszuhauen.
Ist das obere Limit der Range (hier: 15) erreicht, kann man bei der nächsten Trainingseinheit mit etwas höherem Gewicht und niedrigerer Wiederholungszahl wieder einsteigen und die Progression beginnt von neuem.
Hat man zwei Trainingstage für Kurzhantel Armstreckerübungen zur Verfügung, sollten diese ebenfalls jeweils Kraft- und Muskelaufbauelemente enthalten.
Trizeps Trainingsplan (2 Tage) Tag I
1. Kurzhanteldrücken auf dem Boden 3 Sätze 5(-8) Wh.
2. Trizeps KH über Kopf 3 Sätze 10-15 Wh.
Tag II
1. Kurzhantel Trizepsstrecken 3 Sätze 5(-8) Wh.
2. Kickbacks 3 Sätze 10-15 Wh.
Mit einem zweiteiligen Trainingsplan für den Trizeps können wir nicht nur die verschiedenen Belastungsbereiche abdecken, sondern auch isoliert auf einzelne Muskelköpfe eingehen.
Die Übung Kickbacks ist ideal für isoliertes Trainings des langen Muskelkopfes, sie lässt sich aber nur schwer mit hohem Gewicht in niedrigen Wiederholungszahlen durchführen. Zumeist leidet in diesem Fall die Ausführung so sehr, dass die Übung ineffektiv wird.
Mit hohen Wiederholungszahlen und leichtem Gewicht, in Anschluss an eine schwere Übung für den Armstrecker, sollte das kein Problem sein.
Das Kurzhantel Trizepsstrecken, also praktisch die einarmige Variante des Skull Crushers, trifft alle drei Muskelköpfe und ist sicherlich eine der Top Übungen für den Armstrecker überhaupt.
Damit das gelingt, sollte nicht nur die oben erwähnte Trainingsposition eingehalten werden, man sollte auch, trotz des hohen Gewichts, so kontrolliert wie möglich arbeiten.
Immer daran denken: der exzentrische Teil der Bewegung ist mindestens genauso wichtig, wie der konzentrische. Deswegen das Gewicht in jedem Fall langsam und kontrolliert absenken.
Indem wir die Übungen im niedrigen und hohen Wiederholungsbereich auf zwei Tage aufteilen, erreichen wir zwei Dinge: erstens wird die metabolische Belastung pro Trainingseinheit reduziert (bei Übungen mit leichten Gewichten).
Zweitens sorgen wir so zweimal die Woche für einen Trainingsreiz im Hyptertrophiebereich, der die Muskelproteinsynthese auslöst.
Abgesehen davon muss man sich pro Trainingseinheit nur auf eine begrenzte Anzahl von Sätzen mit hohem Gewicht konzentrieren. Lässt hier der Fokus nach, kommt es häufiger zu Unfällen.
Ergänzung Man kann einen Trizeps Trainingsplan komplett mit Kurzhanteln bestreiten und bei korrekter Ausführung muss man keine großen Abstriche gegenüber dem Training in einem kommerziellen Fitnessstudio machen.
Dennoch kann es beizeiten sinnvoll sein, dass Training um weitere Übungen zu ergänzen, die nicht mit Kurzhanteln durchgeführt werden können.
Meine erste Alternative wären hier die Dips an den Barren .
Zunächst, weil kein hohes externes Gewicht notwendig ist (man arbeitet mit Körpergewicht). Außerdem haben sich Übungen in der geschlossenen Kette als sehr effektiv erwiesen. Gerade für den Trizeps, aber auch für die Brustmuskulatur, sind Dips vielleicht die Top Übung überhaupt.
Wenn du deinen Kurzhantel Trainingsplan für Trizeps um einen äußerst effektiven Trainingsbereich ergänzen willst, solltest du eventuell ein Paar Dip Barren für zu Hause ins Auge fassen.
FAQ Train hard, stay safe!
Ich bin seit 1999 als zertifizierter Fitnesstrainer tätig. Ausbildung: Fitness-Trainer-Lizenz B 1999 Inline Academy Fitness-Trainer-Lizenz A 2000 Inline Academy Sportfachwirt (IHK) 2007 Institut für Sport, Freizeit und Touristik Auf diesem Blog gebe ich die Erfahrungen aus meiner Arbeit weiter. Kontakt: https://www.linkedin.com/in/danny-thomas-schneider-7509948b/ https://www.facebook.com/taylorfit.de coach@sportsgearpatrol.de
Alles mit schweren Gewichten ist top. Auch enges Bankdrücken zum beispiel.