How to pump up a girl's triceps at home. A set of exercises at home for girls for triceps

10.10.202327.05.2017

Today, proper physical fitness is not only a characteristic of a healthy lifestyle, but also, one might say, a fashionable trend. Having expressive muscle definition and possessing a high level of strength and endurance is the desire of many young people.

The infrastructure in this direction is also not lagging behind. Many fitness centers and gyms, entire sports complexes can provide the desired effect. If only there was a desire.

The wide possibilities of the Internet resource form the idea of performing physical activity at home.

Pumped up muscles are an integral part of the standard of modern male and female beauty, which forms the necessary motivation for young people.

Let's talk today about the beauty of the hands and the muscle that determines it in many ways. This is the triceps - the triceps muscle on the back of the humerus, which is responsible for extending the elbow.

Often, training misses the opportunity to work on it, focusing on the biceps. But for your arms to be truly beautiful, triceps exercises must be included in the complex.

We have selected for you the best exercises in various variations that will help you achieve the desired relief.

Triceps exercises at home

Working on your body is always difficult at home for most as people often find it difficult to find time for themselves.

We offer you a set of interesting and short exercises that will help you achieve the proper shape of your triceps.

Lying arm extension with weights (weights are selected individually to feel muscle contractions and at the same time be able to perform several repetitions):

starting position - on your back, knees at an angle of 45°, arms bent at the elbows and pulled back with weights;
bend your arms to an angle of 90° and straighten them up in front of you;
return to the starting position.

It is necessary to repeat 8-10 times in 4-5 approaches. Pause 1 minute between sets.

Push ups:

Starting position – lying down, palms in the shape of a diamond;
slowly bend your arms, keep your back straight;
take your starting position.

Repeat 10-12 times in 4-5 approaches with a break of 30-45 s.

Bending and extension of the arms with additional weight (we select the same as in exercise 1) and emphasis on the lava:

primary position – left leg with a knee on the lava, the same hand in support on the lava; the right arm is bent at the elbow with a weight;
we move our right arm back, aligning the elbow joint;
return to the starting position;
repeat with the other hand.

Number of repetitions – 10-12, approaches – 3-4. Pause between approaches 30-45 s.

Back bench push-ups:

starting position - wide support with hands on the bench with your back to it, legs on the floor aligned at the knee joints;
slowly bend your arms at the elbow joints;
slowly return to the starting position.

Repeat 12-14 times in 4-5 sets. Rest between sets 1 minute.

French bench press (weight – 2.5-3 kg):

starting position – stand, arms up with weights;
slowly bend your arms back;
we return to the starting position.

Perform 8-10 reps and 3-4 sets. Rest between sets – 30-40s.

Each of these exercises will provide a rational load on your triceps and, provided that the complex is systematically performed (3-4 times a week), you will see the desired relief and muscle elasticity on your arms.

Exercises in the gym

If you still decide to visit the gym, but want to work on your own, without a trainer, you will need effective sets of exercises with different equipment. You can easily use the ones offered here.

A complex with dumbbells can have a very positive effect on the dynamics of triceps strength growth if the load is selected correctly. The mass of the dumbbell should be such that you can perform the exercise at least 14-15 times, do 3 approaches with a break of 1 minute.

We offer you the following exercises:

One-arm dumbbell overhead press. Performed standing, back straight, dumbbell behind head, free hand on belt. Raise the dumbbell up, aligning your elbow joint. Only the forearm works, and the shoulder is fixed.

Sitting on a bench, arm extension with dumbbells. Dumbbells in both hands are located in the palms facing each other. Bend forward (45° angle), bend your elbows to an angle of 90°. Hold your breath as you inhale. Then smoothly straighten your arms and slowly return to the starting position.

Dumbbell press on a straight bench. It is performed lying on the lava, with your feet comfortably placed on the floor. We hold dumbbells with our palms facing each other. Raise your arms up and tilt them back to an angle of 45°. Hold your breath as you inhale. Bend your elbows and move them back so that the dumbbells reach the top of your head. Then slowly return to the starting position.

Remember that the pace of execution is slow, since it is necessary to feel the tension of the muscles involved and, at the same time, not injure them.

In the gym, exercises with a barbell are also popular for improving the triceps muscle, but they require the support of a partner, since if performed incorrectly or overexerted, they can cause injury.

Here are some exercises available to you:

The grip of the bar is full, shoulder width apart. We extend and bend our arms at the elbow joints 8-10 times. When bending, we make a short stop and continue working.

Lying position on your back. The barbell is pulled back, arms straight. Roll the barbell towards your head so that your shoulders are in a vertical position. Press the barbell up, aligning your elbow joints. Then do everything in reverse order. Perform 8-10 times.

It's not just weight training that can shape your triceps. You can also exercise with your own body weight. Here are some exercises that can help you with this:

When doing push-ups, hold in the lower position for 2-3 seconds, and then quickly rise up.

Pick up two lavas. Place your hands on one from behind, and put your feet on the other. Bend your arms at the elbow joints, as if falling between the lavas, and return to the starting position. Perform 12-15 repetitions.

The brushes touch each other. Pull up 12-15 times.

Be as careful as possible and before starting these exercises, be sure to do a good warm-up to warm up your triceps to avoid injury.

Features of triceps training for women

In women, the triceps are quite often a problem area. In general, a woman can do the same exercises as a man, but there are a few things to consider when designing a workout:

Intense strength training is prohibited during the menstrual phase of a woman’s cycle, since they can disrupt the course of the ovarian-menstrual cycle;
Women are more motivated and can “drive” themselves into a deep state of fatigue during strength loads, which will in no way have a positive impact on their health;
The female body tends to accumulate “in reserve”, which is why it burns fat. Gaining muscle mass is more difficult for a woman and requires more training time;
Low content of the “power” hormone testosterone, which significantly affects the effectiveness of strength exercises on the definition of female muscles;
The number of muscle fibers in women is less than in men, so the number of repetitions and sets of exercises should be greater than in men, but at the same time the amount of weight is significantly reduced.

But, nevertheless, women also represent a high level of competition in the international sports arena in strength exercises. Therefore, it is possible to achieve results, you just need to take into account the listed features, which will allow you to build an effective training for female individuals, and of course, systematicity is important. Without this result you cannot achieve!

If you sit with your hands folded, you won’t even dream of a beautiful horseshoe-shaped triceps. But it’s worth putting small projectiles in your palms and practicing regularly at home - and the results will not keep you waiting. With strong muscles, it’s easier to carry bags, and there’s no shame in wearing an open dress. Training the triceps muscles is relevant not only for bodybuilders. Women are genetically predisposed to accumulate fat in their arms and underarms. Even a thin subcutaneous layer causes the skin to sag and make it loose.

Based on the proposed techniques, you will create a complex yourself and tighten your arms in 1-2 months. Triceps exercises at home for girls are designed not only for working with your own weight. Since the muscle is large, to add mass and outline contours will be needed weighting. Unlike men, women do not need to measure their volume and strength, so there is no need to carry heavy weights, but they cannot do without dumbbells.

How to pump up triceps for girls without dumbbells at home

Lie on the stools moved together, pressing your feet into the floor.
Bring your straight arms with the load at a slight angle to your head.
Bend your elbows and, while inhaling, bring them behind the top of your head.
Exhaling, straighten your limbs and repeat the action.

Straightening arms while standing

Take the shells in your hand.
Bend your knees and lean your body forward.
Place your left hand on the support, press your right hand to the body.
Move your arm with the dumbbell back until it is parallel to the floor. After 10 reps change hands.

Overhead extensions

A multi-joint exercise at home for women on the triceps with a focused load on the long heads, deltas, and pectoralis major muscles. When using collapsible dumbbells, check the fastening of the locks. Get started from 3 kg and increase the weight to 10 kg.

Sit down, stand the dumbbell upright and grab the base with both hands.
Lift it up, bending your arms and moving them to the back of your head.
As you exhale, straighten and do 10 more movements.

If you are new or have recently transferred injury shoulder or arm, limit yourself to 5 approaches.

Modification

While standing or sitting, hold a dumbbell with one palm.
Bending your elbow at an even angle, bring it to the back of your head.
Using tension in the triceps muscles, press upward until the joints are completely straightened.
Feel the stretch in the triceps, and after a pause, return to the IP.

Straightening your arms

Finally, do an isolation practice with high reps. It will provoke a rush of blood and speed up the recovery of muscle fibers.

Lying on your back, lift the shells vertically, holding them with your palms facing each other.
Keeping your shoulder girdle static, bend your elbows and lower them until your forearms are parallel to the floor.
After a pause at the bottom, move into the positive phase.

For muscular arms, stick to multiple repetitions, varying the number of repetitions from 12 - 15 times in 3 sessions.

Useful video with triceps training at home for girls

In the everyday life of women, an arm muscle such as the triceps is rarely used. As a result, it loses its shape, sags, and soon its owner has to hide the unsightly part of the body under a long sleeve. To prevent this from happening, it is enough to do exercises to strengthen the triceps 2-3 times a week. You will learn about the most effective of them, along with a detailed description of the execution technique, from this article.

The triceps is the triceps muscle of the shoulder, which is located on its back side. It consists of 3 components: long, literal and medial muscles. With their help, flexion and extension of the elbow occurs.

The triceps occupy about 2/3 of the entire length of the upper arm, and caring for it plays an important role in the formation of beautiful arms. Therefore, we will find out in more detail how you can effectively pump up your triceps.

Did you know? About 25% of injuries sustained during training occur in the muscles of the forearm and hand.

Top 10 exercises

Training for this area of the hands can be organized both in the gym (on your own or with the participation of a trainer) or at home. To achieve results, small dumbbells (up to 2–3 kg) will be enough.

Our top opens with the familiar push-ups, with which you can force all the muscles of the forearm to work.
The exercise itself looks like this:

We get down on all fours, leaning on our palms and toes.
We place our hands so that the distance between the palms does not exceed the width of the shoulders.
Now we take the starting position: we stretch out, trying to align our legs and back in one line.
We slowly bend our elbows, lower ourselves down, as if we want to reach the floor with our chest, but at the same time make sure that there is no arching in the back.
Having dropped as low as possible, we return to the starting position.

Important!You should go downwhile inhaling, and rise while exhaling.

The best option would be to do 4 sets of 15 repetitions. But in the first training, you can start with 4-5 push-ups, gradually increasing the load.

Another type of push-up that puts all the stress on the triceps is reverse push-ups.

You can do them using a bench in the gym, or at home a low chair or sofa is suitable for this.
The movement pattern in this type of exercise is simple:

We turn our backs to the bench and rest our hands on its edge, turning our palms towards the body. We try not to spread our arms wide.
Bend your legs so that your knees form a right angle. We rest our feet on the floor, but use them only for support. During push-ups, you cannot push off with your heels or toes.
When the starting position is taken, we begin the exercise: slowly bend our elbows, lowering our body down and inhaling.
Having lowered the body as low as possible, we rise back on our hands, exhaling.

It is advisable to repeat the exercise three times, performing 9–12 repetitions for each circle.

Did you know?The Japanese Minoru Yoshida did 10,507 push-ups without stopping in 1980. This record has not yet been broken.

During the first workouts, you can reduce the load by moving your legs closer to the support.

Fitball push-ups

To perform this exercise you will need a fitball - a large ball (45 cm in diameter) for aerobics.

We perform this more complex version of push-ups in several stages:

We lie on our stomachs on the fitball, rest our hands in front of us, placing our palms slightly wider than our shoulders.
Now we slowly lower our chest to the floor, bending our elbows as we inhale.
Then we rise back, exhaling.

The difficulty of this exercise lies in the fact that you have to keep your legs balanced during the push-up itself. Therefore, beginners are unlikely to be able to perform it without proper physical preparation.

Fitball push-ups: video

Important!Push-ups on a fitball are contraindicated for pregnant women.

People who are far from fitness or sports are rarely aware of this type of push-up, since it is a very narrowly focused exercise. However, it works the triceps very effectively, so we couldn’t ignore the side push-ups.
Correct execution of the exercise looks like this:

Lie on your left side with your knees slightly bent.
We clasp the waist with our left hand.
Place your right palm on the floor at shoulder level.
Exhaling, lift your body up with your supporting hand, tensing your triceps.
Inhaling, we return to the starting position.
We do the same with the other hand on the other side.

Side push-ups are practiced for 3 sets of 10-15 reps at a time.

Previously, we had exercises with our own weight, and now we will add work with dumbbells.
Extension of arms with a dumbbell, in a sitting position, is performed as follows:

We sit on a bench, fitball or chair.
Take the dumbbell with both hands and lift it above your head.
Then slowly bend your elbows and exhale, lowering the load to the maximum position.
Then we lift it back, inhaling.

At the same time, keep your shoulders motionless so that all the load is placed on the arm muscles. During one workout, do 2-3 sets of 8-12 repetitions.

Did you know?Dumbbells were invented by athletes in Ancient Greece. But they were invented not for the formation of a beautiful body, as many might think, but for... triple jumps. With the help of dumbbells, jumpers improved their performance: after the run, the athlete threw the dumbbells back on the third jump, thus adding 10–15 cm to the length of his jump.

This exercise is done according to the same scheme as the previous one.
However, in this case, work with a dumbbell is carried out in a standing position, with your feet slightly apart, shoulder-width apart. If you cannot immediately perform the exercise in this position, then you can move one leg back slightly to make it more convenient to maintain balance.

And those who want to complicate the task can hold the dumbbell with one hand, rather than two, while performing it.

This exercise helps improve the relief and give a beautiful shape to the muscles of the shoulder and forearm, so do not forget to work it out from time to time.
The technique of performing the exercise is simple:

Take a dumbbell in your right hand.
On the left side, we rest our knee and palm on the bench, bending at the waist.
Being in this position, we bend our right arm (without releasing the dumbbell) so that the shoulder remains parallel to the floor.
Now we do the exercise itself: we raise and straighten the arm with the dumbbell.

Perform 5 circles of 8-10 repetitions on each arm.

Close grip bench press

This exercise is for the gym, since it will require a barbell and.
The work flow in this case is as follows:

We lie with our backs on the bench, resting our feet on the floor.
Place your hands slightly narrower than shoulder width.
We take the weighting material and, holding it at the top, place it in the middle of the chest.
Slowly lower the barbell down, not allowing it to rest on your chest. At the same time, we press our elbows to the body.
Squeeze the load back up.

We repeat this for 3-4 sets of 8 pushes.

Did you know?In 1894, the founder of bodybuilding, Evgeniy Sandov, set a world record. He lifted a barbell with one hand, at the ends of which there were hollow balls, where 1 person sat. The total weight of the equipment was 122 kg.

This exercise is done like this:

We take the starting position: take the barbell with a narrow grip from above and lie down on the bench so that your head is at the edge of the support.
Holding the load on straight arms, bend your elbows slightly towards your head.
Make sure your feet are on the ground and your lower back is slightly arched.
Now, inhaling, we slowly lower the barbell behind our head, almost touching it.
As you exhale, lift the barbell back up, while keeping your elbows and shoulders motionless.

Important!If possible, use barbells with a curved bar to avoid overstressing your joints.

This exercise is great for athletes of all ages, regardless of gender, and is therefore used in many sports.

To perform it, you will need a block simulator (“Crossover”, “Pulldown”, etc.) and a curved handle on which the palms will be slightly turned inward. To replace it, a straight handle is quite suitable.
The block press is performed as follows:

Lean your body forward slightly.
At the same time, we press our elbows to our sides, moving them forward a little.
The grip should be 1-2 fists wide between the hands.
We carry out the movement using only the elbow joints: we pull the handle down, straightening our arms.
With effort, press down, inhale.

Try to do the exercise using triceps strength rather than jerking.

Triceps workout for girls: video

In the end, I would like to provide a few tips that will help make your training even more effective:

Before starting the main work, be sure to warm up for at least 5 minutes.
After each approach, stretch the muscles - this will not increase their size, but will add strength to them, and in the future will protect the triceps from sagging;
Try not to rush while doing the exercise - with fast movements, the muscles will not be loaded enough.
Increase the load gradually, you should be comfortable while performing the task. If this is not the case, lose weight.
An increase in load first occurs due to an increase in the number of repetitions. But if you feel that you are already able to perform the optimal number of approaches, then it’s time to increase the weight.
Give yourself 0.5–1 minute to rest between sets, and allow 2–3 minutes between exercises.

Triceps, unlike the abs, legs or buttocks, are not on the list of muscles that the fair sex is in a hurry to get into shape first. However, without comprehensive work on the whole body, it is impossible to create a beautiful figure. Therefore, we hope that the above set of triceps exercises will make your workouts more effective, and your arms stronger and more graceful.

How to tighten a woman’s triceps on her own: video

Summer is the time for open blouses, tops and dresses. That's why your hands should be in perfect condition, no matter what you wear. We will tell you how to pump up a girl's triceps.

There are many triceps exercises for girls, but we need only the most effective ones. In everyday life, the triceps is rarely used, so when we raise our arm up, we sometimes notice with regret that the muscle is simply sagging.

And in open clothes it doesn’t look very attractive, to put it mildly. Let's correct this annoying "mistake" and make the arm muscles elastic and prominent.

Our workouts will consist of the most effective triceps exercises with dumbbells for women that you can perform both in the gym and at home.

As a true fitness enthusiast, you simply must have dumbbells in your apartment. 2-3 kilograms will be enough to perform a full body workout with dumbbells.

Basic training for girls

In this workout, the muscles are worked from all possible angles and all triceps bundles receive an excellent load. Now you will know how to pump up graceful triceps. This triceps workout option is ideal for beginner women and girls.

Triceps training program. Workout 1

Let's look at the technique of each movement in detail in the video.

In addition to these basic exercises, there will be many more compound and isolation movements in your arsenal.

Let's look at increasing complexity.

One-arm lateral push-ups

Lie on your side and bend your knees slightly. Place your lower hand on your waist, and rest your upper palm on the floor next to you at shoulder level. Keep your head up. As you exhale, lift your body, straightening your upper arm and squeezing your triceps. Inhale and slowly lower yourself to the starting position.

Do three sets of 10 to 15 reps on each side.

French dumbbell bench press

In order not to invent the wheel and how a girl can start triceps, many trainers recommend doing the French press. And this is justified: it is considered the most popular triceps exercise with dumbbells for women (and for men too).

Take a pair of dumbbells (1.5 to 4 kg), lie on your back, bend your knees and raise your arms above your head. From this position, as you exhale, begin to lower the dumbbells towards your ears. At the same time, the elbows look strictly at the ceiling. Inhale and raise your arms up.

Remember: movement occurs only in the elbows, the shoulders remain motionless. Repeat exercise 3 sets 15 times.

You can also perform an alternative version of this exercise using a barbell or bodybar instead of dumbbells.

Triceps press

This is one of the most effective triceps exercises. Take dumbbells in your hands and lean forward slightly, pressing your arms bent at the elbows to your body. The angle at the elbow should be straight. Extend your elbows and move them back. The shoulders are motionless, only the elbows and forearms work. Feel your triceps working.

Do 3 sets of 10 reps.

Yoga push-ups

This glorious exercise came to us from yogis, who, although they do not shine with prominent muscles, are famous for the strength and elasticity of the body. Stand in a prone position and press your elbows to your sides. As you exhale, bend your elbows, lowering your body until it is parallel to the floor. Hold your body in this position for five full breaths (1 breath equals inhalation and exhalation). Repeat 3-5 times.

Triceps push-ups

Now - push-ups. Take a lying reverse position with your arms straight under your shoulders, your knees bent, your face facing the ceiling. Slowly lower your pelvis to the floor, bending your elbows at a right angle. Do push-ups like this for 1 minute.

Incorporate these dumbbell triceps exercises for women into your workout routine to achieve the perfect arm line.

Advanced triceps workout for girls

Let's put together the main movements discussed earlier.

Triceps exercises for girls

To prevent your muscles from getting used to it, change your workout after 3 weeks, for example, arm muscle training.

If you liked our recipe for how a girl can pump up her triceps, give it a “like” and tell your friends on social networks. Let even more women and girls become fit and enjoy fitness!

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Many representatives of the fairer sex are convinced that it is not worth paying attention to your hands during training. If you do not agree with this opinion, then you will probably be interested in learning how you can pump up your triceps at home.

What kind of muscle is this and is it worth training?

The triceps is located on the back of the shoulder and extends towards the elbow. It consists of the lateral, long and medial heads and performs important functions, namely, it is responsible for the flexion and extension movements of the upper limbs. Although in ordinary life we quite often extend and bend our arms, this is not enough to fully work out the muscles, which explains the benefits of training.

Is it worth pumping up triceps for a representative of the fair sex? Yes, and there are several reasons. The first is a harmonious, proportional, relief and attractive body. If you regularly exercise and pay attention only to problem areas, then other areas may not look so beautiful and developed.

The second reason is to reduce the volume of the shoulders and eliminate sagging in this area. With overeating and a sedentary lifestyle, fat cells are deposited on the arms, especially in the upper parts on the back. These areas are practically not used when performing everyday women's duties, so some girls and women do not look as they would like.

The third reason is building muscle mass. Yes, yes, naturally thin girls dream of a beautiful sexy body, and overly thin arms sometimes spoil their appearance. Regular exercises will help make your shoulders more prominent and feminine.

How to work triceps?

How can a woman quickly build up her triceps? First, let's look at the general training rules, the observance of which will allow you to achieve excellent results:

Don't expect quick results. The result will be noticeable after at least 1.5 months of regular training. For representatives of the fairer sex who are overweight, it takes longer to achieve the desired effect - 2-3 months. And for those with a thin build or slender figure, the triceps can take shape after just a few weeks.
It is important to use all three heads of the muscle during training, otherwise there will be no visible effect. To do this, you should perform different exercises: presses, extensions, push-ups, lifts with dumbbells.
Increase the load gradually so as not to injure muscle fibers and suffer from pain. If you are using additional weights, start with a small, comfortable weight, then gradually increase it. The same goes for the number of repetitions. For unprepared girls, 10-15 times will be enough to start with, then go up to 20. Then you can do two approaches, then three. But in any case, do not train to the point of exhaustion: you should feel pleasant fatigue and slight tension in the muscles.
Do not try to exercise every day; the optimal frequency of training is two or maximum three times a week. If you maintain such intervals, the muscles will have time to recover from stress and will begin to take on the desired shape rather than deplete.
Work other muscles of the upper extremities to make your arms look harmonious.

Exercise options

Now let's look at the best exercises aimed at working the triceps:

Narrow grip push-ups. First, get on all fours and place your hands on the floor so that the distance between them is slightly less than shoulder width. Straighten your legs so that your body forms a straight line. Begin to inhale slowly and deeply and at the same time lower your body, bending your arms. Exhale, quickly rise and return to the original position. Perform 15 repetitions. If you have not done push-ups before, you can do the exercise with your knees bent to reduce the load.
Push-ups from a chair or bench. You will need a high enough support to perform reverse push-ups. Stand with your back to it, sit on the edge, rest your slightly bent legs on the floor in front of you and move your body weight onto your hands, removing your buttocks from the bench. As you take a deep breath, sit down, bending your elbows and shifting your body weight to your upper limbs so that your lower limbs remain as relaxed as possible. Perform at least 15 repetitions. To make the exercise more difficult, you can place your feet on an elevated platform, such as a stool or chair.
Arm extension with one heavy dumbbell. Its weight depends on your level of physical fitness, but it should be at least 3-4 kilograms, because you will be holding the weight with two limbs at once. Take the projectile in your hands and grasp it securely to avoid accidental slipping. As you inhale, lower your hands with the dumbbell behind your head so that your forearms touch your shoulders, but the latter remain practically motionless. That is, there is no need to strive to lower the projectile as low as possible: ideally, it touches the upper back or even remains behind the head. Next, exhale and slowly raise your arms with the weights up. Perform 15-20 repetitions in one approach. Instead of a weight, you can use an expander fixed behind your back on the floor with your feet.
Alternately extending the arms. Stand or sit on a chair so that your back is straight. Take a dumbbell in one hand, support the first limb in the shoulder area with the other. Inhale, bend the involved arm, moving it behind your back, until the triceps muscles are stretched to the maximum. Do not linger at the end point and, as you exhale, extend your arm and lift it up. For each limb, perform this exercise 10-15 times.
Training with bending limb extensions is effective. You will need a bench or a stable chair (stool) with a wide seat. Place your left leg bent at the knee and your left arm straight on the support. With your right foot on the floor, take a dumbbell in your right hand and lower it down. While inhaling deeply, bend the working limb, bringing the shoulder to the chest, fully straighten the arm, bend and lower again, returning to the starting position. Perform 10 repetitions on each side.
Dumbbell bench press. Lie down on a bench or floor and pick up one large dumbbell or two small ones. Straighten your limbs, stretch them in front of you above your chest. As you exhale, bend your elbows and bring the weight closer to your head at eye level. Exhale, return to the original position. Repeat the exercise at least 10-15 times.
A barbell press with a medium grip, shoulder-width apart, is useful. When lowering, place your shoulders along the body, elbows pressed to the body. Raise the projectile quickly.

Exercise competently and regularly, and soon you will notice the result in the form of beautiful and sculpted triceps.