How to build triceps program and exercises. How to pump triceps for mass and relief. Extension of the arms lying on the lower block

The triceps brachii is a massive muscle group with serious potential for hypertrophy and strength gains. In the article, we will find out which triceps exercises are the most effective and how to properly train this muscle at home and gym.

Working muscles

Any triceps exercise somehow involves all three of its bundles:

Lateral.
Long.
medial.

The more you stretch the triceps - for example, when lowering a barbell or dumbbell during execution, the more intense the long and medial beams work. If the emphasis of the exercise is precisely on the constant contraction of the triceps, as in, extensions of the arms on the upper block or, then the lateral beam will work harder.

In all multi-joint basic movements, the load also falls on the anterior bundles. deltoid muscles And pectoral muscles. Also, the abdominal muscles perform static work in almost all exercises for the mass of the triceps.

Choose the right weight and determine the range of repetitions. For massive triceps, combine both strength work (4-8 reps) and pumping (12-20 reps) in your training schedule. But remember that the exercise will be ineffective if you do not feel the work of the muscles. You should feel your triceps contract and stretch with each rep.
Gradually increase the weight of the additional weight when doing push-ups on the uneven bars. This is one of the most traumatic exercises for the elbow joints. It is better to put this exercise closer to the final part of the workout and work with relatively little heavy weight.
You do not need to fully extend your elbows at the top every time in all pressing exercises. This is a traumatic position in which the entire load falls directly on the elbow joint.
When doing French presses, it is crucial to focus on stretching the triceps during the negative phase of the movement (when lowering). It should be 2 or even 3 times longer than the lifting of the projectile up. That is the whole point of this exercise. In other movements, you will not be able to stretch the medial head of the triceps as much.
Minimize cheating (body bounce) when doing upper pulldowns. The buildup deprives this exercise of any meaning and removes all the load from the triceps muscle of the shoulder.
Use all available ways to increase the intensity of training. Triceps is a relatively small muscle group: if you want to see noticeable progress, you need to wear it down full program. Do partial reps after reaching failure, ask a partner to help you do a couple of extra reps, do a few exercises without rest, “get” with a light weight after each heavy set – all these work great on triceps.
Make good use of your rest time between sets by stretching your triceps. The more flexible your muscles are, the more comfortable you will be to perform exercises in full amplitude. It will also improve pumping and neuromuscular communication, stretch the fascia and reduce the likelihood of injury.
Experiment with your split program. Triceps can be trained along with chest, back, shoulders or biceps. Choose the option that suits you best, or alternate variations weekly.
Breaks between sets should not exceed 1-1.5 minutes. So the blood flow to the working muscles will be maximum, and the muscles will not have time to cool down after an intense load.
If you train your arms on a separate day, work in supersets - first swing the triceps, and then proceed to the biceps. The triceps is a larger and stronger muscle and needs more heavy load to grow. Therefore, it is advisable to load it first while you are full of strength.

Best Triceps Exercises

The more intense your workouts, the more prerequisites for the growth of triceps you will create. Together with blood into a working muscle group will get everything necessary for hypertrophy.

However, this does not mean that arm training should last several hours, during which you will have time to do 10 or more exercise. For a full study of all 3 bundles of triceps, 3-4 exercises are enough, which will take a maximum of 30 minutes. Let's analyze the most effective exercises and their features.

This exercise belongs to the basic exercises for the triceps muscles. Don't take its name too literally: the distance between your hands should be only slightly narrower than the width of your shoulders. This will provide a full contraction of the triceps and protect against discomfort in the hands, shoulders and elbows.

Throughout the approach, it is important to keep the elbows as close to the body as possible, then the efficiency of this exercise will increase. If you find it difficult to keep the bar in a level position, do a bench press narrow grip in Smith. This will make the exercise more isolated, as it will reduce the load on the stabilizing muscles. We recommend performing this particular option during drying in order to reduce the risk of injury to joints and ligaments that have weakened from a lack of fat in the diet.

This is one of the best exercises for pumping triceps. It allows you to emphasize the load on the reduction of the long and medial beam, and it is they that set the visual "massiveness" of the hand. To do this, lower the barbell, dumbbell or handle of the block simulator as low as possible and take a short pause at the bottom point.

Remember that this version of the exercise is traumatic and requires a good stretch, so you need to adequately assess your strength and not overdo it with working weights. More often french press do with a barbell while sitting, standing, lying on a horizontal and incline bench. All of these variations should take place in your training program.

When performing the exercise lying down, you can lower the barbell to the bridge of your nose or closer to the back of your head. The first option is more suitable for pumping with a small weight, the second - for strength work and full stretching at the bottom point. Also, the exercise can be done with dumbbells - standing or sitting. There are no fundamental differences, but due to the narrower grip, you can lower the dumbbell even lower and stretch the triceps more. The French press from the lower block is more suitable for the maximum "clogging" of an already tired muscle with blood. It is worth doing it at the very end of the arm workout.

Push-ups on the uneven bars

This is a multi-joint exercise in which the load is distributed between the pectoral muscles and triceps. To load specifically the triceps muscle of the shoulder, keep the body straight throughout the approach. No forward bend or rounding of the spine in thoracic region. Keep your elbows close to the body, and do not spread apart, otherwise the entire load will shift to lower section chest muscles. There is no need to go as deep as possible, this will only lead to discomfort in the shoulder joints and ligaments. Go down until a right angle is formed between the forearm and upper arm, this will provide the maximum contraction of the triceps. When you can easily work out 4-5 approaches with own weight, performing at least 15 repetitions, apply additional weights.

Extension from the upper block

This isolated exercise for local study of the lateral head of the triceps. Although this is the smallest part of the triceps, it needs to be given no less time than the rest, since it is it that sets the “horseshoe” shape of the triceps. Usually this exercise ends the training of the hands.

To ensure maximum blood flow to the triceps brachii, work with light weight without helping your core. The number of repetitions is not less than 12. Press your elbows to the ribs throughout the entire approach. To "hook" as many muscle fibers as possible, use all the handles available in your gym and vary the grip from wide to narrow. Also, this triceps exercise can be done in a crossover.

Pushups

The triceps are perfectly included in the work during execution with a narrow setting of the hands. This is the perfect exercise for home workouts. To further load the lateral bundle of the triceps, turn your hands with your fingers towards each other. The elbows will be directed in different directions, but in this particular case, this will only strengthen peak contraction. It is also worth doing plyometric push-ups (with clap) from time to time, they are great for developing the explosive strength of your triceps.

Kickbacks

This exercise is a retraction of the arm with a dumbbell (or the handle of the lower block), when the athlete himself is in an inclination. Kickbacks are rarely used while typing. muscle mass, but they are perfect for drying, in order to “burn through” the triceps as much as possible and improve its relief.

Load progression

We figured out what exercises pump triceps. However, no set of triceps exercises will give the desired result if you do not improve your performance in every workout.

There are several ways to do this:

Increase in working weights. The method is fundamentally important for basic exercises, but for isolation it is also desirable to smoothly increase the weight used - of course, not to the detriment of technique. It is done like this: you did 3 sets of bench press with a narrow grip with a weight of 80 kg for 10 repetitions. In your next workout, try working out with 85kg. Most likely, doing 10 repetitions in all approaches will not work, but approximately 10-8-6 will come out. Keep working with this weight until you can complete 10-10-10. After that, increase the working weight by another 2.5-5 kg.
Increase the number of repetitions. Let's say you were able to do 3 sets of strict French Barbell Press for 12 reps. Weight in this case does not play a role. In the next workout, try to do 13 repetitions without breaking the technique and without increasing the rest time between sets. Next time - 14, then - 15. After that, slightly increase the weight of the bar, drop again to 12 repetitions and repeat all over again.
Increasing the number of approaches. When you can easily do 3 sets of any triceps exercise, do another set. The number of repetitions and rest time remain unchanged. Increasing your training volume is a powerful stimulus to growth.
Adding new exercises. This technique is suitable only for experienced athletes. If you feel that three or four exercises are no longer enough to pump your triceps properly, add one more exercise to your program. Start with light isolation, if that's not enough, finish your arm workout with a French bench press with a barbell or push-ups from the bars with extra weight. Pain the next day is guaranteed.
Reduce rest time between sets. Do you rest 1.5 minutes between close grip bench presses? Reduce this time to a minute, trying not to break the technique and not reduce the number of repetitions. It will be difficult at first, but with experience, your muscles will become more enduring: you will not lose productivity by using the minimum rest time. The blood supply to the muscles will be much stronger.
Increasing the number of workouts. This option will help athletes whose arm muscles stubbornly refuse to grow. There are many reasons for stagnation, but in most cases, more frequent and intense training successfully solves the problem. Train triceps twice a week: the first time with the chest or back, the second with the biceps. You can do a lighter superset workout to achieve maximum pumping. This should help you pump up your arms.

Training program

Every gym has everything you need to a full workout triceps. No specific equipment is required. Dumbbell row, bench presses, different bars, a set of discs and block simulator for extensions there is even in the old basement hall.

In order to evenly load all three beams and create the prerequisites for muscle growth We recommend using the following scheme:

It will be a little more difficult to fully train triceps at home, as the choice of exercises is reduced. All you need is a barbell, a set of discs and collapsible dumbbells. Also, home bars will not be superfluous, they are conveniently attached and do not take up much space.

You can download triceps at home as follows:

While gaining muscle mass, try to constantly increase the working weight, the number of approaches and exercises. Workouts are more voluminous, while they are dominated by basic exercises.

An approximate variation of a triceps workout for mass looks like this:

During drying, training also changes. Lower your weights, increase your rep range, and rest less between sets. Replace heavy compound exercises with more isolated variations to protect your joints and ligaments. A complete triceps workout during the fat burning period is as follows:

The triceps muscle of the shoulder, or triceps, is an extensor muscle, consisting of three heads - long, lateral and medial, and occupying the entire back side of the shoulder. It's about how to pump triceps. You can perform triceps exercises in the gym and at home, although some of them still require special equipment.

It is the triceps that gives the arm volume. Thanks to him, the athlete's hand looks great, even when in a relaxed state. Triceps training is very important for giving the figure proper shape. Next, basic exercises for triceps, as well as isolating ones, will be given.

When choosing exercises for triceps at home, we recommend paying attention to this exercise.

Initial position

Rest your hands behind gymnastic bench. At home, you can use two stools. Stretch your legs in front of you on the floor or another bench.

Performance

As you inhale, you need to go down so that your arms are bent to a right angle. As you exhale, lift your body up and straighten your arms.

To increase the load, you can pause in the lower and upper positions. You should not spread your arms too wide, as in this case the main load will fall on the deltoid and pectoral muscles.

Extension of the arms from behind the head

Now let's look at how to pump up triceps with dumbbells. Triceps exercises with dumbbells are great for home workouts. If on some arm the muscle is lagging behind, it can be worked out with this exercise.

Initial position

Sit on a bench or stool, straighten up, bend your back in the lower back, press your feet firmly to the floor. Raise your hand with dumbbells above your head, straighten your elbow. The grip is natural. The second hand clasps the torso.

Performance

After inhaling, lower the hand from the dumbbells behind the head, without pausing in the final position of the hand. The load must be selected in such a way as not to do the exercise more than 10-12 times.

It's important to make sure you don't move. shoulder joint. If at first this does not work out, you can hold the shoulder with the other hand.

This exercise is not performed with a maximum weight. It is designed specifically for training triceps.

Initial position

Lying on a bench. The back and buttocks are tightly pressed. The feet are firmly planted on the floor. barbell in outstretched arms. The grip is straight, hands shoulder-width apart.

Performance

With an inhale, lower the bar to your forehead. Shoulders and forearms should form a right angle. Hold the projectile in this position. With an exhalation, raise the barbell so that the arms are fully extended. Without stopping in the final position with a breath, start the next cycle. It is necessary to ensure that the shoulders do not work, and the entire load falls on the triceps.

Can't hold projectile reverse grip. He can slip out. Only the elbow joint should work. You should not lower the barbell behind your head, as other muscles begin to work. You should not work with a lot of weight, as the back muscles are included in the work. Feet should always be kept on the floor, firmly pressing the feet to its surface in order to avoid loss of balance.

Close grip bench press

The load is not only on the triceps, but nevertheless, such a bench press trains these muscles very well.

Initial position

Lying on a bench. The back, shoulder blades and buttocks are tightly pressed. Feet are on the floor, feet are firmly pressed to the floor surface. The bench must be equipped with racks. You can work in a Smith machine or in a power rack. Take the bar. The grip is straight. Between the palms the distance is 2-3 fists.

Performance

Remove the projectile from the stop and place it on outstretched arms at chest level. As you exhale, lower the bar under the pectoral muscles and, touching the body, immediately lift it up. When your arms are fully extended, exhale. In the upper position, you can stop and repeat the exercise again.

Number of repetitions: 6-12. Number of sets: 3-4.

Consider how to properly pump triceps with this exercise. You can not hold the bar with a reverse grip. Do not take the bar with a too wide or too narrow grip. At wide grip the load goes to the pectoral muscles, and the triceps train poorly. With a narrow grip, the barbell can “carry” to the side. In addition, the load on the wrist joints increases, which can be very sore after such a workout.

Extension of the arms on the upper block in a standing position

This is the best exercise for triceps, which allows you to work out exclusively this muscle. It is an isolating exercise, i.e. not basic. It is performed in the gym on a simulator with an upper block.

Initial position

Standing, the body is slightly bent forward. Grab the handle so that your palms are facing the floor. Hands are in the middle position. The elbows are tightly pressed to the body. Pull the handle to the top of your chest.

Performance

With an exhalation, straighten your arms, trying to lower the handle as low as possible to the hips. Stay in this position. Then slowly bend your arms, inhaling and returning the handle to its original position. This movement should be performed 2 times slower. The number of repetitions is 10-12. Number of approaches: 3-4.

All movements should be performed only with the elbows. Shoulders and wrists should not be included in the work.

Extension of one arm on the upper block in a standing position

This exercise is similar to the previous one, but is performed with one hand. To perform it, you also need a cable simulator with an upper block and a D-shaped handle. Regular execution This exercise will give the triceps the necessary volume and relief.

Initial position

Stand in front of the simulator so that the working arm is parallel to the hummock. With your free hand, grasp the frame of the simulator. The body is slightly tilted forward, and the leg of the same name with the working arm is set back so that it does not interfere with the exercise. Take the handle of the simulator with a reverse grip so that the palm is directed in your direction.

Performance

Inhale, hold your breath and pull the handle down, fully extending your arm. In the final position, exhale, hold your hand and start the reverse stroke. Returning the arm to its original position, do not allow the load to pull. It is necessary to resist. This movement should take 2 times longer than the extension of the arm.

During the exercise, the back should be motionless. The wrists need to be fixed, and the elbow should be pressed tightly to the body. You should not work with a lot of weight. You need to pick it up so that you can perform the movement 10-12 times.

This exercise is insulating and allows you to pump lower part all three bundles of triceps. Effective in correcting the imbalance of the triceps of the right and left hands. It is recommended to perform it as the final exercise for the triceps.

Initial position

Stand on the side of the bench and, bending over, rest your palm on it. Take a dumbbell in the other hand. Turn your palm towards you. The back is parallel to the floor. One knee can be placed on the bench. Bend your arm at a right angle so that the elbow is at the level of the back or slightly higher, and the dumbbell hangs freely down.

Performance

Inhale, hold your breath and, with the effort of the triceps, completely unbend the arm, while leaving the forearm in a motionless state. In this position, pause to extend the peak tension of the triceps, and then return the arm to its original position.

The back must be parallel to the floor so that the triceps receive the maximum load. The exercise is performed smoothly, without jerking and without swinging. Keep your forearm and torso stationary throughout the set.

Conclusion

Here are the best isolating and basic exercises for triceps, which you can perform to the maximum a short time achieve excellent results. Great attention must be paid to correct technique. The slightest deviation from it will include other muscles in the work and the effectiveness of the training will decrease significantly.

How to pump up triceps without being able to go to the gym? When planning a triceps workout at home, opt for push-ups, dumbbells, and French presses. They will definitely bring the desired results.

Gamarjoba, friends! Today I want to ask you why many people do not go to the gym? Someone justifies himself by saying that he has no time, someone is too far from home, and someone does not have it at all, because he lives in a small village or urban settlement.

Often the cause is shame for a blurry body. In general, we have plenty of prerequisites for studying at home.

Therefore, anticipating this demand, I want to offer you something. Today we will talk about how to pump up triceps at home and in the gym using exercise equipment, dumbbells, barbells and improvised means.

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Even if you don’t have dumbbells, then two can perfectly replace them. plastic bottles different capacities (from 0.33 to 2 liters), filled with sand.

You can add water here and get about 4 kg of weight in the maximum volume.

If you want to show off in front of your friends, you can say that you are now into multibuilding.

In fact, multibuilders are just those who are engaged in strength exercises in any conditions: at home, on the street, in a tram or on a hike. In this article you will find a video and a description of how to perform certain exercises for triceps - this is the base that you cannot do without.

We swing triceps in the gym

For pumping triceps, there are also a lot of exercises. We will consider the most used and effective ones, and when performing them, you will not need secondary ones.

As has been repeatedly said in other articles, do not work on one muscle group, for example, if you pump only triceps, then you will end up with ugly hands.

Qualitatively work out all the muscles of the hands, from the hands to the shoulder blades. Follow the execution technique, endurance and then success is guaranteed to you.

As we know from the previous article, triceps is triceps shoulder. It is located on the back of the hand, if this muscle is well developed, when you look at it, the image of a horseshoe immediately pops up. The triceps is responsible for arm extension. elbow joint.

Mission: pump upper part heads of the triceps, upper chest and front deltas. Strength, volume also develops, the density of the triceps itself increases.

Number of approaches:

Execution technique

1) We take horizontal bench and place it under the racks for the bar, adjust it so that at the moment when you lie on it, the bar is directly above your head, preferably at eye level.

2) Perched on a bench, bend a little in the lower back, check that the rest of the body, that is, the head, shoulders and back muscles(buttocks) were firmly pressed against the bench.

It also happens that there may be no racks for the barbell, in such cases a partner will be required to supply and receive the barbell.

3) We take the neck top grip. Since we are doing an exercise for triceps, make the distance between the palms less than the width of the shoulders. Width adjustment depends on: types of neck and your ability to hold the barbell with weight.

4) The next step is to push the bar up until the arms are fully extended. The bar should take a position above the neck.

5) Take a deep breath and fix your breath, lower the bar to the chest to the bottom.

6) As soon as the bar comes into contact with the chest, without unnecessary stops, immediately press it up.

7) Having passed the most difficult part of the lift, exhale and squeeze the barbell.

8) At the highest point, we make a short pause, at the moment of which, you need to strain the triceps as much as possible.

9) During the set, pay attention to the elbows, their movement should be along the sides and not diverge to the sides. Bend your arms in a vertical plane. Do not perform the exercise very fast and very slowly, do it at a moderate pace.

A few tips:

1. Exercise for triceps "press with a narrow grip" must be done on initial stage training these muscles, it will allow you to pull Weight Limit.

The close grip press uses the most big weight than in other exercises for this muscle group.

2. Control the bar without letting it go left or right. To get this under control, at the initial stage, take the correct grip, with an equal arrangement of the palms from the center of the neck. You can use the EZ bar - it's easier to control the barbell.

3. Don't pause at the bottom. After a pause, you shift the load from the triceps to the pectoral muscles. As soon as the bar comes into contact with the chest, immediately begin to press it up. It is forbidden to spring the bar from the chest.

4. Holding the breath at the moment of lowering the bar allows you to develop more effort and is accompanied by a strong fixation of the spine in the correct position.

5. By arching your back, you help yourself to squeeze the barbell with your body, and so - in no case do you need to do this! Firstly, you can damage the spine, and secondly, you reduce the load on the pumped muscles.

6. Don't take too narrow a grip - this will force you to spread your elbows out to the sides, and this is not very good. The load on the triceps is reduced and there is a possibility of losing control over the barbell.

Remember: the larger the bar you work with, the wider you need to take the grip to control the balance of the bar. It is recommended to use a short bar.

7. When you are located on the bench, pay attention to the fact that the neck is above eye level, and in the initial position - strictly above the neck. In the bottom position, the barbell should be at the bottom of your chest.

Mission: pump all three heads of the triceps, but most of all their middle. Increase the mass and thickness of the triceps.

Number of approaches: 3-4 sets of 8-15 reps.

Execution technique

1) We take two benches and place them in parallel, the distance should be 80-90 cm. We sit on one bench, grab its edge with our fingers, palms should be shoulder-width apart and give emphasis to the bench, elbows are turned back.

Leaning on your hands, place your feet on another bench. For a more complete picture of the picture, see the photo above.

2) Straighten your arms, thereby tearing your pelvis off the bench, move it forward so that it is behind the bench.

To increase the load, you can use an additional load, for example, put a disk on your hips.

3) We take a breath, bend our elbows and slowly lower ourselves between the benches until you feel that the triceps are well stretched.

4) At the lowest point, we fix the breath and pull ourselves up, the arms should straighten completely. Push-ups should be done without throwing the elbows to the sides, their movement is carried out backwards.

5) Exhalation is made after overcoming the most difficult area.

6) In the upper position, take a short pause, at the moment of which you need to strain the triceps as much as possible, then proceed to the next repetition.

A few tips:

1. In addition to triceps, this exercise involves the pectoralis major muscle and deltas, which are maximally loaded at the initial stage when lifting. By pulling yourself up as much as possible, you set a greater load on the triceps.

2. When lifting, do not spread your elbows, spreading your elbows helps to reduce the load on the pumped muscles and transfer it to the latissimus dorsi and. Also, when breeding the elbows, there is a chance of injuring the shoulder joint.

3. During the triceps exercise, try to keep your hands close to the torso, and extension should occur in a vertical plane. Proper technique will maximize the load on the triceps

4. A little trick: in the initial position, put your palms a little wider than your shoulders, this will allow you not to wind your elbows to the sides.

5. Look straight ahead, do not tilt your head down.

6. For the maximum load on the triceps, in the upper position, fully extend your arms, just do not fix the elbow joint.

7. When performing a full amplitude, additional weight may not be needed, your own weight will be enough for a quality study of the triceps. Weight is recommended for athletes with at least a year of experience.

French bench press

Mission: pump the back long heads of the triceps, as well as lengthen and thicken the bottom of the triceps.

Number of approaches: 3-4 sets of 8-15 reps.

Execution technique

1) We lay down on a horizontal bench, properly rest our feet on the floor. Straighten your arms completely so that they are perpendicular to the floor and ask your partner to give the barbell.

3) Grab the bar with an overhand grip and push the bar up.

4) We accept the starting position: we straighten our arms with a barbell and feed them back, 45 degrees vertically towards the head.

5) In the starting position, take a deep breath and fix the breath. We keep the upper part of the hands motionless, with a smooth movement we lower the barbell to the top of the head.

6) In the lower position, we do not stop, changing the direction of movement, we raise the bar up to the starting position, we do not exhale on the rise and do not move our elbows forward. Until the end of the exercise, the upper part of the arms should be motionless.

7) Only after reaching the starting position, pause for 1-2 seconds, at the moment of which you should exhale and strain the triceps as much as possible. Then the exercise is repeated.

A few tips:

1. Choose a barbell weight that you can control. A barbell that is too heavy will not allow you to hold it at a 45-degree angle, and on the rise, you will feed your elbow forward. This technique with a heavy barbell has little effect.

2. The main thing in this exercise is fixing the arms at an angle of 45 degrees and fully extending the arms at the top point.

3. Although the exercise is aimed at developing the three heads of the triceps, the peak falls precisely on the long head of the muscle. It is clearly visible when looking at the hand from the side.

4. When doing the French press, do not place your feet on the bench - this entails loss of balance and injury.

Seated EZ Bar French Press

Mission: pump the back long head of the triceps, especially its lower part. The long head of the triceps is also detailed.

Number of approaches: 3-4 sets of 8-15 reps

Execution technique

1) We set the back of our bench in a vertical position, sit on the seat and make a good emphasis with our feet on the floor. You can perform just sitting, without a back.

2) Keep your back straight, and bend a little in the lower back.

3) We take our EZ-bar with a narrow grip from above, by the curved parts of the neck, that is, the palms should look at each other, and make the grip between the palms less than the width of the shoulders.

4) Push the bar up so that the bar is above your crown. The body and arms should be straight and upright.

Raise your chin up or place it parallel to the floor. Using all the points, you will reach the correct starting position.

5) From the starting position, take a deep breath and fix the breath, by bending the elbows, lower the bar behind the head.

6) During execution, we monitor the upper honor of the arms (from the elbow to the shoulder), they must be motionless.

7) The bar should be lowered behind the head until the triceps are fully stretched, at the end point we do not stop, but we strain the triceps as much as possible and pull the bar up to the starting position.

8) You should exhale only after the arms are fully extended or after the passage of the most difficult section.

9) At the highest point, we make a short pause and strain the triceps as much as possible.

A few tips:

1. Do not round your back, for this you need to tighten the muscles of the lower back and keep the spine in an S-shape.

2. Elbows, body, shoulders and legs must remain motionless until the end of the exercise. The only thing that moves is the elbow joint.

3. For maximum contraction of the long head of the triceps and the ulnar muscle, at the top point, extend the elbow joint as much as possible.

4. The EZ bar is more practical than the straight bar, it reduces stress on the wrists by turning the palms towards each other.

5. Do not use a very heavy barbell, it leads to a rounding of the back, which is fraught with injury.

6. You should not do this exercise if your shoulder joints are not flexible enough.

7. During the exercise, do not move your elbows forward, there is a chance of losing balance.

8. If this exercise seems difficult to you, you can try it while standing. This will allow you to use additional muscles, which will make it easier to hold the bar above your head.

French press in the simulator sitting

Mission: to pump the long back head of the triceps, also visually allows you to separate the triceps from the biceps.

Number of approaches: 3-4 sets of 8-15 reps.

Execution technique

1) We find the desired simulator, install the desired handle (straight or bent).

2) We sit down on the bench, the back is directed to the block, we rest our feet on the floor. The next step is to straighten the arms and bend them at the elbow joint behind the head, ask your partner to give the handle.

We grab the handle with a narrow grip, that is, the palms are facing the ceiling, and the distance between them is less than the width of the shoulders.

3) Bend slightly at the waist and fix the torso in a vertical position.

Bent arms behind your head, elbows slightly apart and directed upwards, your gaze is directed forward - this will be your starting position.

4) Take a deep breath and fix the breath. We unbend our arms and press the neck up, keep our elbows stationary.

5) In the highest position, the arms should be fully extended and the handle should be above the eyebrows.

6) The next step is to exhale and fix the arms in a straightened position. We take a breath and slowly lower the handle behind the head. Do not stop at the bottom point, immediately continue the exercise.

A few tips:

1. Watch the position of the torso and back. The torso should be straightened, and the lower back slightly bent, the muscles of the lower back should not be relaxed until the end of the exercise.

As soon as these muscles are relaxed, the back will instantly round and the body will move forward, this can end badly - it leads to injury.

2. At the top point, fully straighten your arms - this will allow you to maximize the use of the pumped muscles, in principle, this is what we need.

3. Make sure that the upper part of the arms (from the shoulder to the elbow) is as vertical as possible and remains in a fixed position without making various movements.

By bringing your elbows forward, you lighten the load on the triceps, so you should not do this.

4. Direct your gaze straight, also keep your chin straight. If you lower your head, there will be a rounding of the spine - it can be dangerous to health.

5. The main role in this exercise is played not by the maximum weight, but by the execution technique and the correct form of movement.

6. French press is performed both standing and sitting, but standing is much easier due to the inclusion of additional muscles.

Press to the bottom in a block simulator

Mission: pump the lateral (lateral) and long heads of the triceps. Excellent for highlighting the lateral part of these muscles.

Number of approaches: 3-4 sets of 8-15 reps.

Execution technique

1) We hook the rope handle to the cable that passes through the upper block. We move away from the simulator and grab the handle, neutral grip, that is, your palms are directed at each other. Leg position: splayed or parallel.

2) We tilt the body a little forward, by 10-15 degrees, we also place the elbows a little in front. In this position, the cable should be taut, and the hands should take a position at shoulder level.

3) We take a deep breath and fix our breath, we unbend our arms down, while trying to keep our elbows as close to our sides as possible.

4) Also, do not move your elbows, do not feed the body forward and do not squat. All parts of the body, except for the elbow joint, must remain motionless.

Important point! When extending the arms, as you will see that the little fingers are below the elbows, slowly turn the hands and spread the handles to the sides so that after the arms are fully extended, the palms look at the hips.

5) At the moment when your arms are fully extended, exhale and fix this position for a few seconds. Then move on to the next repetition.

A few tips:

1. For a good stretch of the long head of the triceps, tilt your body forward and push your elbows in front of your body.

2. At the time of the triceps exercise, do not loosen your grip, do not unbend your arms at the wrists.

3. We also draw out the forearms and hands in one line.

4. At the moment of turning the hand, when the palms are directed to the hips, the contraction of the triceps increases.

5. Do not feed the body forward and do not pull the elbows back, this facilitates the work of the triceps by connecting other muscles.

Press to the bottom with one hand with a reverse grip

Mission: pumping the lateral and medial head of the triceps. It also entails drawing detail and striping of the triceps.

Number of approaches:

Execution technique

1) We are located sideways to the simulator, the right hand should be in the same vertical plane with the upper block.

2) Install on a cable D-handle and grab it from below, that is, your palm is pointing up. Take a step back with your left foot to ensure that your arm is extended in front of your body.

3) We accept the starting position: straighten your shoulders, organize a slight deflection in the lower back, and straighten your back itself.

The hand with which you will perform the exercises should be bent and located as close as possible to the right side, stretch the forearms in line with the cable and face the upper block. Tighten the cable until the loads are lifted from the stops. This position is the starting point.

4) We take a breath and fix the breath, with the muscles we pull the handle to the lower position, unbending the arm at the elbow in front of the cable.

5) We unbend the arm completely, then we exhale and strain the triceps muscles as much as possible, we remain in this position for a few seconds.

6) Then follows a smooth bending of the arms in front of the body itself, the handle should reach chest level, the load should not touch the stops.

7) After completing the desired number of times on one arm, turn the other side to the simulator and perform the same number on the other. Execution speed is moderate.

A few tips:

1. From the beginning to the end of the exercise, do not try to relax the abs and muscles of the lower back, also try to keep the spine in a bending state and the torso in an upright position.

2. Do not bend your wrist until the end of the exercise, but keep everything in one line: hand and forearm.

3. The elbow of the arm that performs the exercise should be kept as close as possible to the side of the body. If you wake your elbow, then the load is shifted to another muscle group.

4. Also, this exercise can be performed with both hands.

Extension of the arm with a dumbbell from behind the head

Mission: pump the top and middle of all three heads, draw the top of the triceps.

Number of approaches: 3-4 sets of 8-15 reps.

Execution technique

1) We are located on a bench, firmly resting our feet on the floor. Then we take a dumbbell in right hand, you can go to the left, no difference, straighten your back.

2) Then raise the dumbbell up to a vertical position. We bend the elbow joint and thereby start the dumbbell behind the head. The grip should be neutral, that is, the palm is directed forward, the little finger is in the upper position.

3) Starting position: the elbow of the arm that will be used for the exercise should be directed upwards, the position of the torso is vertical, the lower back is slightly curved, the chin is parallel to the floor.

4) Have you taken the starting position? Now take a deep breath and fix your breath, lift the dumbbell with the triceps muscles. Do not forget that the movement should be carried out only in the elbow joint, the rest of the body is motionless.

5) As soon as the dumbbell reaches the top point and the arm takes a vertical position, linger for 1-2 seconds and, exhaling, tighten the triceps as much as possible.

6) At the final stage, we bend the arm, while we do not relax the triceps, smoothly return the dumbbell to its original position. Pause a little and do the next rep.

7) Having done the required amount on one hand, transfer the dumbbell to the other and perform the same number of repetitions.

A few tips:

1. Keep your back straight, do not twist it. This provokes you to tilt your torso forward, which puts a lot of pressure on your spinal discs and shoulder joint. Follow the technique until the end of the set.

2. Keep the upper part of the arm, and this is the gap from the shoulder to the elbow, in a vertical position, do not move it, otherwise the effectiveness of this exercise will not be so significant, and the shift causes a lot of stress on the elbow, which is not good.

3. Do not straighten your arm until the elbow joints lock.

4. Can be performed both sitting and standing (makes it easier to keep the torso upright).

Bent Over Dumbbell Extension

Mission: will allow you to express the relief of the triceps, pump all three heads, to a greater extent the lower part.

Number of approaches: 2-3 sets of 8-15 reps.

Execution technique

1) We find a bench, stand sideways to it and rest against it with the left palm and the same knee. Right leg we put it a little back, this is necessary in order for the body to take a horizontal position.

The arm, the one that is supporting, is located perpendicular to the bench and should be in a straightened state. You can also not make an emphasis with your knee, but simply spread your legs apart, but at the same time you need to make sure that your back is bent in the lower back and the body is parallel to the floor.

2) We grab a dumbbell, the grip is neutral, that is, your palms are directed towards the body, tighten your muscles, bending your arm, raise your elbow just above your back, you can at the level of your back.

In this position, there should be a right angle in the elbow joint, your forearms are strictly perpendicular to the floor, and the dumbbell hangs freely.

3) We take a deep breath and fix the breath, strain the triceps muscles and strive to straighten the arm, while keeping the top of the working arm stationary.

4) At the highest point, the arm should be straight and in line with the body or slightly higher.

5) Also at the top point there is an exhalation and tension of the triceps to the maximum. Keeping your upper arm still, slowly lower the dumbbell to the starting position.

6) Perform the exercise without various jerks and pushes. After doing the required number of repetitions to the right, switch to the other hand.

A few tips:

1. Borrow correct position body, if your shoulders are located higher than the hips, then the amplitude is reduced - this will not allow you to load the triceps muscles as much as possible.

2. Correct execution technique, pulls efficiency. Do not forget to fix your breath to hold the body.

3. Do not use too heavy dumbbells.

4. Do not turn the body, lifting the shoulder up - this curves the spine and takes the load off the triceps.

Easy triceps workout at home

Usually starts with light warm-up to prepare the body for further stress. We spend 5 to 10 minutes on it.

In other variations, you can find this exercise without lifting your legs on a chair. The easiest way to do push-ups is if you bend your knees. This is the level that even a beginner can master. Try to squat as deep as possible.

A more difficult position is with outstretched legs. And if you raise them to a dais, then this will be the most time-consuming option.

If for you this exercise seems very easy, then without any problems you can put any burden on your feet, even a suitcase with nails.

We do not go far from our units and we will do exercises called Hannibal push-ups. Ideally, it is performed on the Swedish wall, but you can get by with simpler improvised means. With our hands we rest against the back of the bed, we put them as narrowly as possible. We keep the body straight and try to go down as low as possible. Then we return to the starting position on outstretched arms. When performing any exercise, we try to bend and straighten the arm at the elbow as much as possible. Do you feel how your triceps work?
You can do push-ups with one arm . That is, this is a completely standard body position, only one hand is removed behind our back or pressed to the side. Feet can be put on some kind of platform or stand to complicate the task.
There is another option for push-ups - on the edge of the fist. The hardest thing to do will be if you put your hands in the lock.
After we have worked with our weight, it is advisable to find objects that you will use as weights. Ideally, this should be a collapsible dumbbell weighing about 20 kg. If you don’t have dumbbells, then you can get by with a 16 kg kettlebell. In the most extreme case, take a regular backpack, a briefcase with a heavy load or a 5-liter bottle of water. We will do dumbbell bench press or weights from behind the head. We take our power unit and, with slightly bent arms, hold it behind our heads. And we begin to bend and unbend our arms. If the weight of your load seems insignificant to you, increase the number of repetitions. You can work with each hand individually.

Pumping triceps on the horizontal bar or on the uneven bars

In my opinion, this is a job for those who are more prepared in physical plane of people.

Let's start with the simplest. We approach the bar, take it high enough and try to give the body a straight line in a slight slope. We start pushing. This will give us the opportunity to warm up the ligaments.

On the next approach, we take a little lower. The closer to the ground we do push-ups, the more difficult this complex will be. Accordingly, the load and efficiency increase.

Pull-ups on one arm. The highlight of this exercise is that we do pull-ups in any style: at least jerkily, at least very slowly. The main thing is to go down very smoothly, using the full strength of this muscle as much as possible.

The bar should be at the level of your shoulders, and the body correct execution gets off the ground. In fact, you are swinging in the air by bending and unbending your arms. This exercise is important to perform sharply enough.

Now we do direct push-ups on the bar. This is a very difficult exercise, because you will not only have to keep your body in balance at an angle, but also bend and unbend your elbows.

If you have a ladder in your arsenal wall bars, then you can bend down and do narrow grip push-ups. Elbows should be as close to the body as possible.

The most effective classes will be when working with bars. In this case, they have proven themselves push-ups on bars. Try to press your elbows to the body as close as possible. You can complicate it by trying to keep the body parallel to the ground.

Of course, there is no point in doing everything here. Choose 3 or 4 exercises from this complex and work with them during one workout. In general, if you systematically do at least part of these exercises, then quickly turn your triceps into beautiful muscles.

Triceps is the triceps muscle of the shoulder, in terms of its volume it is twice the size of the biceps. It is better to pump up triceps two or three times a week, the muscles need sufficient rest to recover. Any workout should begin with a light warm-up, otherwise there is a high probability of injury.

The basic exercise for training triceps is the bench press with a narrow grip. The narrower the grip, the stronger the triceps are included in the work, it is important to choose the optimal distance, on average it is 20-30 cm between the thumbs.

The bench press is best done with the help of a partner who will insure you and help you overcome the dead point in the last repetitions. An experienced gym partner is 50% of success in any training, especially in basic exercises, where the weight of sports equipment is large enough.

For the most effective workout triceps pump triceps paired with biceps. To do this, you can alternately use different exercises for both muscles, for example, alternate bench press for triceps and lifting the barbell for biceps. Antagonist muscles, working in pairs, will provide the maximum increase in strength and mass.

An effective exercise for working out the triceps is the "French bench press". You can do it standing, sitting or lying down. Depending on the position of the body, you will work out different bundles of the triceps muscle. For execution this exercise 4-6 sets are needed, 8-12 reps each.

Triceps can also be pumped on the uneven bars, do push-ups with a reverse grip of the wrists, do deep backbends. Here you can use additional weights attached to the belt. The number of repetitions is from 6 to 12, the number of approaches is from 3 to 6, depending on the degree of your fitness.

Home Exercises

You can train triceps not only in the gym, but also in. So, alternating exercises on the horizontal bar and uneven bars will strengthen and make massive and embossed not only your triceps, but also your biceps.

Push-ups from the floor or between two chairs are quite effective exercises for developing the triceps muscle. Do 6-8 sets of 12-15 reps each.

You can also train triceps with dumbbell exercises, which are available both in the gym and in. For example, extension of one arm with a dumbbell from behind the head, straightening of the arm with a dumbbell in an inclined position with the knee resting on a chair or bench, etc.

It is worth noting that in any training it is important correct technique, without which there will be no maximum result from the work done. Make sure to perform the exercises cleanly, to complete the movement to the end.

Pay attention to your diet, it should contain proteins and carbohydrates in sufficient quantities - the former ensure the growth of muscle mass, the latter give the body the necessary energy.

Triceps is a triceps muscle that is located on the back of the arms and is responsible for their extension. The visual appearance and smartness of the arms is largely determined by the triceps., so you can’t do without training this muscle. We bring to your attention the 6 best exercises with dumbbells for triceps for girls that can be performed both at home and in the gym.

A strong triceps is needed for push-ups, pull-ups, various racks and chest exercises. In addition, flabbiness with inside the hands where the triceps are located can hardly be liked even from an aesthetic point of view. Girls can train triceps both at home and in the gym, and for its quality load it is enough to have only dumbbells.

Basic rules for training triceps for girls

Many girls avoid doing triceps exercises, afraid to swing their arms or increase their volume. We hasten to reassure you that if you perform exercises on your hands with a small weight (up to 5 kg), then no "buildup" of the muscles will occur. Yes, and with a lot of weight, we are not talking about any noticeable increase in muscle mass - maximum, you will bring the muscles into a slight tone and make the hands more embossed. But why would a girl do triceps exercises at all?

Why does a girl need to pump triceps:

By pumping the triceps, you tone the muscles on the back of the arms and get rid of ugly flabbiness and sagging.
The triceps are involved in most chest exercises, so without a strong triceps muscle, you won't be able to progress in chest exercises.
A strong triceps is needed for push-ups, pull-ups, handstands, and most static exercises in plank.
A strong triceps is also needed for the quality performance of many yoga asanas, if you plan to develop in this direction.

10 rules for triceps training for girls

So, what are the basic rules that girls need to know in order for triceps training to be of high quality, effective and useful?

1. What dumbbell weight take for triceps training:

For muscle growth: maximum dumbbell weight so you can do 10-12 reps to failure with correct technique(for girls usually up to 8-10 kg)
: enough weight so that you feel the load, but at the same time you can do 15-20 repetitions (for girls, usually up to 4-5 kg)
For beginners: dumbbells 1-2 kg with a gradual increase in weight

2. With what one day to train triceps exercises:

Classic variant: combine triceps exercises with exercises for. Exercises for the chest involve squeezing the weight, and the triceps are responsible for this function in the muscles of the arms. Therefore, he is directly involved in the training of the chest muscles. Start your workout with chest exercises, then move on to triceps exercises.
Alternative option: combine triceps exercises with exercises for. Biceps and triceps are antagonistic muscles, which is why many consider their joint training to be the most effective way strengthen muscles. Some girls choose this option, because it is convenient to train two arm muscle groups (biceps and triceps) on the same day. For those who train 3-4 times a week, delta exercises can be added on the same day.

3. As a rule, it is enough for girls to train triceps once a week. But if you are doing strength training 5-6 times a week and you want to purposefully work on your arm muscles, you can train triceps twice a week.

4. If you do not want to get injured and postpone training for a long time, then before doing triceps exercises, do a warm-up workout. After finishing the triceps exercises, do not forget to stretch the muscles, this will make the workout more effective. For an additional warm-up immediately before performing a particular exercise, you can do one set of this exercise without dumbbells. (or with very little weight).

5. The exercises below are suitable for both at home and in the gym. The convenience of training in the gym is a variety of dumbbells, so you can easily choose the optimal weight and increase the load in the future. But you can train triceps at home without compromising the result. At first, for training triceps at home, you can even use plastic bottles instead of dumbbells.

6. It is important to understand that gradually your muscles will get used to the load, so it is advisable to increase the weight of the dumbbells over time. Convenient for home workouts collapsible dumbbell which allows you to adjust the weight.

7. We suggest six triceps exercises, but you don't have to do them all on the same day. For a full triceps workout, it is enough to do 3-4 exercises in several approaches. (for example, two isolation exercises and one or two multi-joint exercises). You can alternate these exercises or periodically change the set of exercises in your class. However, remember that with different positions of the body, the triceps bundles are loaded in different ways, so it's best not to get hung up on the same exercises.

8. If you want to lose weight, remember to eat in a calorie deficit. If you want to build muscle, then eat in a calorie surplus and eat enough protein. (2-2.5 g of protein per 1 kg of body weight).

9. If you want to lose weight, then do at least twice a week for additional calorie burning and metabolism.

Isolation exercises for triceps with dumbbells

Most triceps exercises with dumbbells are isolation exercises, they practically do not involve other muscles. Therefore, when performing exercises, you should feel the load on the triceps. If this does not happen, you may be using too little weight or there are errors in the technique of the exercise. Please note that during triceps exercises with dumbbells, your shoulder (upper arm to elbow) remains motionless. Only the forearm moves. Control this moment throughout the session. Perform exercises smoothly, without jerking.

How many reps to do:

For muscle growth: 10-12 reps in 4-5 sets per arm with maximum weight
For easy muscle tone and fat burning: 15-20 reps in 3-4 sets per arm with medium weight

Each of these exercises can be performed first with one hand and then with the other, or with both hands at the same time. The first option allows you to perform the exercise more technically, since you will only need to control one hand. (you can hold the top of the other hand with your free hand to keep it still). The second option is more complex, but more economical in terms of time.

The dumbbell overhead press is one of the most effective exercises for triceps with dumbbells. Stand straight, arms shoulder-width apart, back straight. Take the dumbbells behind your head, elbows pointing at the ceiling. As you exhale, lift the dumbbells vertically up, the part of the arm above the elbow remains motionless. Hold for a couple of seconds and lower the dumbbells back behind your head.

This exercise can also be performed while sitting, this will help avoid transferring the load from the triceps to the back. The sitting dumbbell overhead press is more insulating, while the standing dumbbell press partially engages the back muscles.

Stand with your feet shoulder-width apart, bend your knees slightly and tilt your back, while not slouching or rounding your spine. Take a dumbbell in your hands, bend your elbows so that the dumbbells are at chest level. As you exhale, straighten your arms at the elbow, leaving the upper arm motionless. The arms are parallel to the body. Hold for a couple of seconds and return to the starting position.

Or this option, the so-called triangular push-ups:

Reverse push-ups, although they are more simple exercise than push-ups from the floor, but they also require strong muscles triceps. Reverse push-ups are most often performed from the bench, but if desired, they can also be performed from the floor. To complicate this exercise, you can stretch your legs, and not bend them at the knees.

This exercise can be performed instead of the isolating exercise "Extension of arms in an inclination." What will be the advantage of the exercise "Extension of the arm in the plank"? Firstly, this exercise additionally involves the muscles of the abdomen and back. Secondly, the unstable position in the bar helps to include more muscle upper and lower body, which means training the body will be even more effective. Thirdly, such an exercise well increases the heart rate, which is useful for burning calories.

Stand in position, while your hands rest on the floor not with your palms, but with dumbbells. You can spread your legs a little wider for a more stable position. With your elbow bent, pull the dumbbell to your chest, hold for a split second, and then pull the dumbbell back until your arm is fully extended. When extending the arm, the shoulder (part of the arm above the elbow) remains motionless. Hold this position for a couple of seconds and bend your elbow again. Then return to the plank position. Please note that when performing the exercise, the back remains straight, the body is static, the pelvis is even (does not go up or down).

Thanks for the gifs youtube channel Live Fit Girl.

Triceps workout options

We offer you several options for training for triceps. You can choose one of the suggested options, alternate between all three options, or create your own triceps exercise plan. If you are working on fat loss with light dumbbells (or you just don’t have heavy dumbbells available), then you can do 15-20 reps per arm.

Option 1

8-10 reps x 2-3 sets

10-12 reps x 4 sets

Bent over arms back: 10-12 reps x 4 sets

Option 2

reps x 2-3 sets

10-12 reps x 4 sets

10-12 reps x 3 sets

Option 3

Reverse push-ups from the bench: 10-12 reps x 3-4 sets