Os 5 melhores exercícios para tríceps

Para quem busca ter um braço musculoso, hipertrofiar bem o tríceps e bíceps é fundamental. Hoje separamos os melhores exercícios para tríceps segundo estudos. Arrow

[{"selector":"#anim-167a6c30-2585-4be4-bb77-a922102e6a51","keyframes":{"opacity":[0,1]},"delay":0,"duration":2700,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-640de097-80d7-4ef4-8936-bb654752ef62","keyframes":{"opacity":[0,1]},"delay":0,"duration":2400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4ef806b7-32cd-48b5-8762-bdf4faa99f80","keyframes":{"transform":["translate3d(-791.30429%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-720dbac5-cfb8-4c3a-80bc-84f622dfe9cc","keyframes":{"opacity":[0,1]},"delay":0,"duration":1200,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Segundo o estudo de Boehler e colaboradores (2011) foram avaliados através da eletromiografia, diversos exercícios para saber quais tinham maior ativação muscular do tríceps. Arrow

[{"selector":"#anim-2cb91ae1-c04b-4b31-9996-f1c8f085d2c2","keyframes":{"opacity":[0,1]},"delay":0,"duration":2700,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-793f7f5f-1486-4a2f-a169-e677b708f71b","keyframes":{"opacity":[0,1]},"delay":0,"duration":1200,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b1231f6a-e99d-4dda-b319-97e57a3afdd3","keyframes":{"opacity":[0,1]},"delay":0,"duration":2400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a16b584c-c63f-4ac3-8e11-409a4294946b","keyframes":{"transform":["translate3d(-773.91297%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4a5f1223-5b39-4aa8-b44f-9bbf641a6a73","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-39a451a4-7407-4876-9a1f-7e8f8dbad489","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fdfd5242-39f0-4542-abd8-6abaa3a04fd8","keyframes":{"transform":["translate3d(-120.33334%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Na primeira posição com 100% de ativação muscular, ficou a flexão de braços fechado (militar). Aqui temos a execução correta e como potencializar seus resultados. Arrow flexão de braço fechado

[{"selector":"#anim-de0d4013-ec55-452a-b9af-7bdeccfde70c","keyframes":{"opacity":[0,1]},"delay":0,"duration":2700,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8e4733f5-7b94-4b01-b1c7-4cfb9ea7c14c","keyframes":{"opacity":[0,1]},"delay":0,"duration":1200,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c6d77f5b-6849-40a7-a2af-6e019ceb253e","keyframes":{"opacity":[0,1]},"delay":0,"duration":2400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-37f4c56d-fbc9-4992-9718-df424657292d","keyframes":{"transform":["translate3d(-773.91297%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6ee41bfa-dae3-4e57-a086-05f2bcaa112f","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-52b13109-945d-4421-b682-7a36a183a80a","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e2569fb9-0274-493d-b4d4-73523db51c12","keyframes":{"transform":["translate3d(-119.34426%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Na segunda posição com 87% de ativação muscular, ficou o tríceps coice com halteres. Aqui temos a execução correta e como potencializar seus resultados. Arrow Tríceps coice com halteres

mergulho no banco

[{"selector":"#anim-319c518e-fc3f-49ef-a11c-5d35bca1b3b8","keyframes":{"opacity":[0,1]},"delay":0,"duration":2700,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-725f2f68-b266-46bc-a0dd-8008e34d87fb","keyframes":{"opacity":[0,1]},"delay":0,"duration":1200,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-130abc79-4cb6-4c3f-a923-aabac2ba5d7e","keyframes":{"opacity":[0,1]},"delay":0,"duration":2400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9334d5c2-e9c7-4af6-99ca-9d4af2524000","keyframes":{"transform":["translate3d(-773.91297%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7dca9f28-067f-404c-887d-ca16ea6b45ca","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-750254f9-e786-4ec6-8bdf-bf5a757203df","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ef2298ab-4d5b-4679-9748-1438916839aa","keyframes":{"transform":["translate3d(-119.10829%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Na terceira posição com 87% de ativação muscular, ficou o mergulho no banco. Aqui temos a execução correta e como potencializar seus resultados. Arrow

tríceps francês

[{"selector":"#anim-e696d74e-2ff3-4f3b-8986-b7f815d97cdd","keyframes":{"opacity":[0,1]},"delay":0,"duration":2700,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a790b8fa-6592-4e3b-9fbe-915353c0443e","keyframes":{"opacity":[0,1]},"delay":0,"duration":1200,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c1dfff5c-e1e8-463c-99a3-4f3f0fa6f953","keyframes":{"opacity":[0,1]},"delay":0,"duration":2400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-80b959e0-4572-438a-8270-9fd2a59a689f","keyframes":{"transform":["translate3d(-773.91297%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fa524b58-8089-45be-80b6-63c4c237c974","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9548fa18-5b44-4e78-924c-a6edf2a2f622","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9a4f648c-b8a0-4ecd-9833-dad7abb0d8ab","keyframes":{"transform":["translate3d(-127.38854%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Na quarta posição com 76% de ativação muscular, ficou o tríceps Francês. Aqui temos a execução correta e como potencializar seus resultados. Arrow

tríceps corda

[{"selector":"#anim-8f5d1b0b-5c37-42ec-bc1a-d963721652de","keyframes":{"opacity":[0,1]},"delay":0,"duration":2700,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7f0161b7-7eb5-47b2-8e8d-09d5d04a65c0","keyframes":{"opacity":[0,1]},"delay":0,"duration":1200,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-52d5e311-d31c-48f0-8c9a-8eff5de73900","keyframes":{"opacity":[0,1]},"delay":0,"duration":2400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-084e1675-0f5c-49c5-a4bf-246c36f2614e","keyframes":{"transform":["translate3d(-773.91297%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a9b4a67a-e88b-4f4b-ab39-b7ffd72a8865","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-88dad620-7dd9-4236-b36b-272cba0cddac","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6aaaff50-3b11-49e5-a17e-2bcad6e7c5e2","keyframes":{"transform":["translate3d(-131.21019%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Na quinta posição com 74% de ativação muscular, ficou o tríceps corda. Aqui temos a execução correta e como potencializar seus resultados. Arrow

conclusão

[{"selector":"#anim-ccf69688-70dd-4508-a95c-087af021612c","keyframes":{"opacity":[0,1]},"delay":0,"duration":2700,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fba675f1-6ab3-4d5a-b900-3513097f2ee7","keyframes":{"opacity":[0,1]},"delay":0,"duration":1200,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-71a68c81-27ed-4c41-93d8-42f4e3a3e329","keyframes":{"opacity":[0,1]},"delay":0,"duration":2400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cc8bffd3-673c-495a-bcbf-b63f4595b4d0","keyframes":{"transform":["translate3d(-773.91297%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-465dea53-5542-4563-817b-b5955676be92","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-619c5c16-b84e-4c8d-880e-5144693fecd3","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-76637527-b72d-40c3-933e-94f3857d9fd6","keyframes":{"transform":["translate3d(-140.76433%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Ressaltamos que maior ativação muscular apenas não garante maior hipertrofia, já que diversas variáveis devem ser levadas consideração, mas certamente são exercícios mais efetivos que outros. Arrow

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[{"selector":"#anim-b167d55e-1177-4ed8-9cd0-70701d895198","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.05)","offset":0.33},{"transform":"scale(0.995)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":0,"duration":600,"easing":"ease-in-out","fill":"both","iterations":3}] [{"selector":"#anim-0f078333-c0dd-442c-b4a1-4615c1870c51","keyframes":{"transform":["translate3d(-251.09488%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-86466939-9508-428f-b637-c754ab44f65d","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ab298392-00e7-45bd-a9dc-1bb6d20c21e1","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-5d507f63-49b7-4637-88e8-631017c9d18d","keyframes":{"transform":["translate3d(-143.06569%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c586033c-7564-4109-9f83-3c1c6748f3ea","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-100c48a1-b129-48f5-ac9f-e6771dcbaaac","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-db941810-16b7-4bff-b9b2-b86e887a68c7","keyframes":{"transform":["translate3d(-232.48407%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5275ac6c-4429-432d-9a6b-c30e6a5549ba","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-63cd8c08-4988-478f-8110-1bb22d2bf7ae","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-fc31b5a5-a9d8-4ede-ab98-72f590b27799","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-46086fed-c960-4b6a-91ca-86a79ceb595f","keyframes":{"transform":["translate3d(-135.25179%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-39734dd6-8a0b-41f1-9868-dd31585e6fda","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-196482cc-e861-4a47-b2f0-c31d9b22fe6f","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-7e7b6c69-a80d-4028-9c6b-56a587f3a1b5","keyframes":{"transform":["translate3d(-139.99999%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d6a12478-d0eb-4791-b409-6c44857708fd","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ec24471e-b35c-40f5-a77b-c3bc7fb7a249","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-25e330fe-90e3-47be-a061-3a2ac0f52077","keyframes":{"transform":["translate3d(-264.17912%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-eb1e8acd-0fc5-4385-81c7-6a1740105a27","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-81ed55d2-3bc1-4d73-a8e4-95b3f02a2247","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}]

Os 5 melhores exercícios para tríceps

mergulho no banco

tríceps francês

tríceps corda

conclusão

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