Basic and isolating exercises for triceps. Extension of the arms in the block for triceps - the best variations of the exercise

In modern bodybuilding, most training programs built taking into account the conditional division of muscles into antagonists and synergists.

Antagonists are groups of muscles that create the opposite action in relation to each other, that is, in other words, these are the flexor and extensor muscles of the joints.
During the exercise on a certain muscle, the opposite antagonist is in the stage of rest or slight static stress. Thus, training can be built on the principle of paired muscle training, taking into account their size and recovery ability.

The main paired muscle groups of antagonists:

Biceps - triceps

Quadriceps - hamstrings

Pectoral muscles - latissimus dorsi

Synergists are muscle groups that work in one direction, i.e. perform the same contractile function in different exercises.
The principle of synergistic muscle training is the work of large muscle groups in combination with small or secondary ones. This applies to multi-joint exercises in which both are involved, as well as to individual movements for minor muscles.

The main paired muscle groups of synergists:

Triceps - pectoral muscles

Latissimus dorsi - biceps

Leg muscles - buttocks

Shoulders (deltoid bundles) are considered to be synergists, since their development has several directions - mainly in bench presses, as well as in all kinds of pulls and dilutions at different angles.

WHAT IS MORE EFFECTIVE TO TRAIN

There is still a lot of opinion and disagreement about what muscles to train and how to schedule. Despite the abundance of different options for split programs, it is impossible to determine exactly which workout will be effective for a particular person.
But if you do not take into account the structural features of the body of all bodybuilders, but take, say, two people of the same height and weight, similar in physique, you can conduct an experiment that will give a more or less accurate answer to our question.

We will not consider what type of work will be performed in the lesson. Both athletes will work the entire month on the same training pattern (antagonists), spending the same amount of time on work, as well as on rest between sets and exercises. It would be fair to add to all this the requirement of observing the correct technique of movements. The result can be confusing in the first weeks. One athlete will confidently progress, and the other will probably get some result, but insignificant. Rather, the second athlete will remain on same place, and in the future will drive yourself into a state of overtraining.

Thus, it is obvious that the recovery ability of athletes is different, and it’s not even about the amount of rest or sleep. It's just that athletes have an individual hormonal background, different speed restoration of adenosine triphosphoric acid, glycogen and themselves muscle fibers. Based on this, the second athlete can change direction from training antagonists to the work of synergists and further progress as quickly as the first athlete.

HOW TO COMPLETE A PROGRAM

Knowing your own predisposition to the work of antagonists and synergists, it is important to understand a simple rule for sequencing exercises, which will later help you create your own program.

In any classical scheme, training begins with exercises for large muscle groups - the latissimus dorsi, pectoral muscles, quadriceps and biceps femoris. The legs have the largest muscle group, so it is recommended to allocate a separate training day for them.

exercising big muscle-synergist, remember that at the same time, a small (secondary) one, which quickly clogs, also “works part-time” with it. Therefore, it is advisable to work with a small one at the end of the workout, and not vice versa. Otherwise, for example, a tired biceps will not allow you to fully and efficiently work out latissimus dorsi backs in pull-ups, and triceps - the pectoral muscle in bench presses.

In the case of antagonists, it makes sense to split the weekly split into back, chest and legs training at the beginning of the week, and finish with work on biceps and triceps at the end.

Can break even harder weekly program, highlighting one day for each muscle group. This version of the split will allow you to better work out a specific muscle, focusing on its individual bundles.

Summarizing the above, antagonists and synergists are a conditional division of muscles into groups in order to compile the correct (read, suitable for you) program. To understand what and how best to train, there is no single answer - to understand the principles of successful growth and rapid progression, it may take more than one week, or even months. It is important to understand that you first need to determine your predisposition to a particular type of training based on the regenerative ability of the body. In addition, for good progress, it is absolutely necessary to fully take into account all factors - rest (including minimizing stress), nutrition and, in fact, yourself training process.

Hello dear readers!

From this article you will learn what antagonist muscle training is, learn how to competently draw up a training program, which will allow you to quickly achieve the desired result in bodybuilding.

The bulk of bodybuilding training programs are built on the division of muscles into groups of synergists and antagonists. Let's look at the theory, without which it is impossible to competently approach the training process.

Muscle antagonists

Muscle antagonists are groups of muscles that perform opposite functions in relation to the joint. Their work can be considered on the example of single-joint exercises. The most striking examples are the biceps and triceps of the shoulder. The biceps flexes at the elbow, the triceps extends. Just like the biceps femoris performs flexion in knee joint, quadriceps thigh - extension.

It is also customary to include the pectoral muscles with the latissimus dorsi. So when performing a classic bench press, the load goes to the pectoralis major and minor muscles, as well as the triceps and anterior deltoid bundles. And if we take the same movement, but imagine a person inverted by 180 °, we will make sure that the biceps of the shoulder, the rear bundles of the deltas and the back muscles are now working. Therefore, the muscles of the chest are often called bench presses, and the muscles of the back are called traction. They are also antagonists.

Synergists

Unlike muscle antagonists, synergists (or agonists) perform unidirectional movement. As a rule, large muscle groups in combination with small ones act as synergists. You can consider them on the example of multi-joint exercises. For example, when doing squats, the synergistic muscles will be the thigh quadriceps and gluteal muscles, while doing pull-ups, the lats and biceps.

Benefits of Antagonist Muscle Training

Increasing strength potential

As a rule, anatomically, antagonist muscles are located on opposite sides of the human body, so contraction of one muscle leads to stretching of the other. When stretched, the contractile function of the muscle increases, that is, its strength increases and the next exercise can be performed with greater impact.

Increasing the intensity of the workout

Let us immediately make the reservation that training intensity- depends on the working weights in training. The higher the working weights in relation to the maximum (in each of the exercises), the higher the intensity.
Workout volume- depends on the number of exercises performed, approaches in exercises, number of repetitions.
In common terminology, there is changing these terms, so often more voluminous workouts are mistakenly called more intense.
Yes, they are heavier, because. they perform more exercise, approaches, repetitions. Those. heavy due to the large volume of training. But the intensity is usually lower, because. work is done with less weight than could be done. In general, volume and intensity are two opposite concepts.

Muscle work in training = intensity * volume

For the same work that the body is capable of doing at the current level of fitness, intensity and volume are inversely proportional.

And for naturals, high-intensity workouts are more effective than high-volume workouts. confirmation example).

At the moment when one muscle is working, its antagonist is in a state of weak static tension or rest, in other words, resting. And vice versa. Thus, we have the opportunity to do a heavy chest strength training in one day and then move on to back training while maintaining a high intensity, because. the back muscles have not yet been fatigued and can work with large weights.

Possibility of joining in supersets

The close anatomical location and different functionality makes the antagonist muscles ideal for supersetting.

By making training more varied, we avoid overwork nervous system. The activity of the brain centers of the antagonist muscles also allows you to relieve tension from the corresponding brain centers. Those. pumping the chest after the back, you relax the brain centers that were previously responsible for the contraction of the back muscles.

Below is sample program workout

Day 1: chest, back

Complex for chest muscles, latissimus dorsi, rhomboid, trapezius, back straighteners

• Classic bench press - 2-3 sets of 6-10 reps
• Bent Over Rows – 2-3 sets of 6-10 reps
• Breeding arms with dumbbells lying down - 2-3 sets of 8-12 reps
• Pull-ups - 2-3 sets of 15 reps
• Shrugs - 2-3 sets of 6-10 reps
• Pulldown block to the belt - 2-3 sets of 8-15 reps
• Abs – 2-3 sets of 15-25 reps
• Hyperextensions - 2-3 sets of 15-25 reps

day 2: arms, shoulders

Complex for biceps, triceps, deltas.

• bench press narrow grip– 2-3 sets of 8-15 reps
• Barbell Curl – 2-3 sets of 8-15 reps
• French bench press - 2-3 sets of 8-12 reps
• Dumbbell curls (hammer) - 2-3 sets of 8-12 reps
• Standing dumbbell press - 2-3 sets of 8-12 reps
• Dumbbell front raises - 2-3 sets of 10-15 reps
• Dumbbell side raises - 2-3 sets of 10-15 reps

Day 3: legs

Complex for quadriceps, hamstrings, gluteal muscles, soleus, gastrocnemius muscles.

• Squats - 4 sets of 6-10 reps (each set add weight "pyramid")
• Leg curls in the simulator - 2 sets of 10-15 repetitions
• Leg extension in the simulator - 2 sets of 10-15 repetitions
• Standing barbell calf raises - 2 sets of 10-15 reps

Of course, training should begin with a warm-up. A warm-up will save you from unnecessary injury, increase the elasticity of the ligaments, and set the whole body to work!

Follow the correct exercise technique. This will also protect you from injury and allow you to succeed in training. Sports longevity is incomparably more important than a momentary result, performed by a "crooked" technique.

Remember that each person is a very complex system arranged by nature. Each person has their own predisposition to various types physical activity, To various exercises and style of their performance. In addition, each has its own recovery capabilities, which depend on internal (genetics) and external conditions(the ability to organize your regime). Moreover, at different times of life, for the same person, all this can change. Because we, as a system, also change over time. Therefore, to understand what kind of training and what approach will be most suitable for a particular person, it is possible only empirically, taking into account individual characteristics.

If you liked this article, then subscribe to blog updates. To do this, enter your e-mail in the form under the article or in the right column of the blog. You'll get. And also recommend the article and blog on social networks to your friends who are fond of in a healthy way life.

Muscle antagonists- these are those muscle groups that are parallel to each other and act in opposite directions. For example, the main picture of our article shows two muscle groups called triceps and biceps. If the biceps brachii (biceps) flexes the arm, then the triceps works in the opposite direction, extending the arm (elbow) accordingly. The quadriceps work in the same way in relation to the biceps of the thigh. Also antagonists are the back, the press and extensors of the spine, and so on.

HOW TO TRAIN ANTAGONIST MUSCLES?

When it comes to the muscles of the antagonists, I prefer to train the arms on one day, and on the rest training days work with large muscle groups separately or by changing their sequence. For example, I train quadriceps and hamstrings alternately, for example, the first week I pay attention to the quadriceps, in the second week I train the hamstrings. It happens that I pump both muscle groups together. Depends on mood. Of course, the training program needs to be changed frequently, depending on the season and so on. But personally, I'm satisfied with just such a training scheme.

Now more about the training of antagonists. The essence of bodybuilding is to build a pumped up and harmoniously developed physique. Many people forget about this and make the same mistake, paying more attention to one muscle, forgetting about the other. This negatively affects the harmony of your physique. So, for example, you can see that many beginners, and even experienced athletes, devote more time to training the bench press, and train their backs to a lesser extent. It is highly undesirable to do this, because, devoting little time to pumping your back, you thereby worsen your posture. This is due to the fact that the chest, being in constant tone, pulls the shoulders forward, thereby curving your spine. And in general, the back is a very important part of the body that you need to pump and give it exactly as much time as you need.

Muscle antagonists Can be trained together or separately different days. As I said above, I like to train exactly the arms in one day, starting the workout with pumping the biceps (the first exercise is aimed at), then doing the exercises for the triceps. Don't forget about. I don’t mention it so often, because I think that reading my blog, you realized that before each workout you need to do a warm-up and. This will save you from. The rest muscle antagonists I train on different days. How to train these muscles depends more on the individual and his preferences. Experiment, try something new, to understand what preferences you personally have, and not those of a coach or someone who advises you.

Let's not deviate from our today's topic. You can also train antagonists in, combining an exercise for one muscle with an exercise for another in one approach. This method works more for drying than for mass, so it's up to you.

CONCLUSION

From all of the above, we can conclude that you can train antagonist muscles both on the same day and on different days, the main thing is to train them and pay attention to all muscles, the health of your spine depends on this, and how harmonious you will have a physique.

Muscle groups that perform anatomical concept opposite functions are called muscle antagonists. These muscle groups play a vital role in bodybuilding. They fit perfectly and it's easy enough to train them at the same time.

If you do not figure out which muscle groups are antagonists, it is impossible to draw up a training program.

• Dorsal plus chest.
• Triceps and biceps.
• Quadriceps plus hamstrings.

In addition to the main ones are:

• Delta middle and front plus back.
• Lumbar and press.
• plus chest.

Training program

• The first day of training: chest plus back.
• Second workout: quadriceps and hamstrings.
• Third day: plus.

According to this scheme, trainings can be carried out three times a week. This program is quite effective. It involves weight gain by experienced athletes; for a beginner, such a program will not be possible.

Exercises for training these groups

Examples of a weekly program for training muscle groups.

The first training is based on the following exercises:

• Lifting the bar from the starting position lying down.
• Work on the horizontal bar with weighting.
• From the starting position lying down. Dumbbell press.
• Performing Incline Pull reverse grip.
• Crossover.
• In a state of lying, we breed dumbbells to the sides.

The correct execution of the exercise technique will give tremendous results.

Second day of training:

• Romanian.
• Lunge with dumbbells.
• Extension and flexion lower extremities in the trainer.

Thirdtraining:

• Bench press for biceps.
• Work on bars with weight.
• from the starting position.
• Narrow grip. .
• Bench press on Scott's bench.
• Standing position. Flexion and extension of the limbs on the upper and lower blocks.

Muscles are synergists

These muscle groups work in the same direction. They perform the same contractile function in different exercises.

To train muscles - synergists means large groups are involved in the work along with small or secondary ones.

The main pairs of these muscle groups are:

• Chest combined with triceps.
• Biceps i.
• Gluteal with muscle groups of the legs.

bundles deltoid shoulder are considered synergists because they develop in several directions.

muscle group agonists

Muscle agonist - contracts and sets in motion a certain part of the human body. It is opposed by the antagonist. Both can be trained in one training session, if desired, a separate training option is possible. Agonists tend to contract, antagonists tend to relax, and it is according to this scheme that they perform movements. Work relaxing brakes muscle group reducing.

It is possible, by artificial contraction of the muscles, to cause a reflex that occurs during stretching. Such an action is considered the most effective, and is used in many exercises. The following mechanism is called contraction (coactivation). There is a reduction of agonists and antagonists. Such a reflex is caused by the brain of the back, and may be the result of an arbitrary contraction.

During training, these two mechanisms play important role. For example: the pectoral muscle is the main motor muscle during arm flexion. Antagonists perform movement in the opposite direction to the main one. The two-headed component of the arm: their antagonist seems to be the three-headed agonists of stretching the lower limbs.

Biceps and triceps are considered the main ones in our group, they bend and unbend the limb in the elbow joint. Of the other main ones, the quadriceps femoris muscle can be distinguished, each of its four parts acts specifically, which allows you to unbend the leg at the knee and bend at the hip.

The hamstring muscle group flexes the leg at the knee and extends it at the hip. Agonists at this time realize the movement, developing the main force.

Supersets in bodybuilding

Popularity super series in bodybuilding are quite understandable. When workouts are monotonous, then muscle groups quickly get used to it and efficiency fades. To prevent this from happening, you need to constantly change training programs, introduce new elements, adjust the results, and conduct experiments.

To avoid the body getting used to the loads, several exciting tricks were invented. Now they are constantly used by athletes and quite successfully.

One of them is a super set, which includes two exercises at once in one approach. Antagonist and agonist groups work simultaneously. When the agonists contracting perform the movement of a certain part of the body, the antagonists at this time relax.

For example, bending the elbow joint: in this case, the biceps are agonists, and the triceps are antagonists. Such a scheme is present in each group.

In pursuit of strengthening muscles and gaining some mass, a super set will be a good helper. It will not be superfluous to include super sets in. Training with this technique creates a blood cushion that helps push heavy weights. Ordinary training does not bring such results.

Tips for a good workout program

When an athlete knows the predisposition of his body to the work of synergists and antagonists, you need to understand the sequence of performing exercises and then you can create a personal one. Any training scheme begins with large muscle groups. The legs have the largest muscle, so you need to allocate a separate training day for them.

If the goal is to train a large muscle - a synergist, one should not forget about the secondary one, which clogs quickly. It is necessary to work with it at the end of the training. When working with this group, it is advisable to break up the workouts, working through each group separately.

It is impossible to create one training program for all athletes. Everyone should approach this issue individually, depending on the capabilities of their body and predisposition. individual groups for some exercise.

Modern bodybuilding is based on training programs built taking into account the conditional division of muscle groups into synergists and antagonists. Muscle antagonists are the main groups through which this or that action is performed. In short, they are flexors and extensors of the joints.

Properly compiled, it makes it possible for each trainee to analyze all the minuses and pluses of their own achievements.

In any classical scheme, training begins with exercises for large muscle groups - the latissimus dorsi, pectoral muscles, quadriceps and biceps femoris. The legs have the largest muscle group, so it is recommended to allocate a separate training day for them.

When training a large muscle-synergist, remember that at the same time a small (secondary) one, which quickly clogs, is “earning money” at the same time. Therefore, it is advisable to work with a small one at the end of the workout, and not vice versa. Otherwise, for example, a tired biceps will not allow you to fully and efficiently work out the latissimus dorsi muscle in pull-ups, and triceps - the pectoral muscle in bench presses.

In the case of antagonists, it makes sense to split the weekly split into back, chest and legs training at the beginning of the week, and finish with work on biceps and triceps at the end.

You can further break up the weekly program by highlighting one day for each muscle group. This version of the split will allow you to better work out a specific muscle, focusing on its individual bundles.

Summarizing the above, antagonists and synergists are a conditional division of muscles into groups in order to compile the correct (read, suitable for you) program. To understand what and how best to train, there is no single answer - to understand the principles of successful growth and rapid progression, it may take more than one week, or even months. It is important to understand that you first need to determine your predisposition to a particular type of training based on the regenerative ability of the body. In addition, for good progress, it is absolutely necessary to fully take into account all factors - rest (including minimizing stress), nutrition and, in fact, the training process itself.

If you liked this article, please click on the appropriate icon and share it with your social network readers. Thank you.

Which exercise is the most stressful? triceps muscle shoulder. How to perform them correctly, features and nuances of technology.

At first glance, the triceps is invisible to the eye and is “modestly” placed on the back of the arm. In fact, the size of this muscle is several times larger than the volume of the biceps, and not only the shape, but also the thickness of the arm depends on the quality of its development.

Below we consider best exercises, allowing you to pump triceps and make it as embossed as possible.

The main feature of the exercise is the study of the upper head of the muscle of interest to us, the anterior deltoid muscles and, of course, the top of the chest. Its regular implementation allows you to increase the density of the muscles and ensure its volume. The lateral head also increases in size, which guarantees nice shape hands below shoulder joint.

The total number of sets during the exercise is no more than four, and the number of repetitions is 8-12. Pay special attention to technique:

1. During the approach, take a comfortable position on the bench and make sure that the barbell is at eye level.
2. Before lifting the load, it is allowed to bend the back, bring the shoulder blades together, but the rest of the parts (shoulders, buttocks, head) should be pressed against the sunbed.
3. The grip should be narrow enough to be able to hold the barbell without tilting to one side or the other. At the same time, make sure that there is no discomfort in the joints of the wrist. The best option is 10-20 cm.
4. Lowering should be done to the chest, and lifting - until the arms are fully extended.
5. Watch your breath. Lowering is done on inhalation, and lifting is done on exhalation. At the same time, it is worth releasing air from the lungs at the midpoint, when the load on the muscles is maximum. As soon as the projectile has reached the top point, it is allowed to pause for 1-2 seconds (no more). Be sure to tighten your triceps.

Basic (multi-joint) exercises should be performed with hand control. Barbell work is no exception. Pay attention to the elbow joints - they should be brought together without "extension" to the sides. At the same time, try not to force the training process - act at a moderate pace.

Consider a number of important points:

• Do not hang big weight- start small. It is important to maintain balance here, otherwise there is a risk of serious injury.
• Keep an eye on the bar at all times and do not let it skew to one side or the other. At the initial stage, it is worth using the EZ bar, with which it is easier to fix a stable position.
• A slight breath hold when lowering the weight is only a plus. Thanks to this trick, it is possible to develop greater lifting power and fix the vertebra in the correct position.
• A strong arch of the back helps to facilitate the exercise, so this should be avoided.
• Try not to use such a narrow grip that the elbows will have to be spread out to the sides. As a result, there is a risk of losing control of the barbell.

Push-ups on the bars with a narrow grip

Do not forget about this basic exercise, which perfectly engages the triceps muscle of the shoulder. The principle of execution is somewhat different from the "breast" version (more precisely, there are individual features here).

Generally speaking, push-ups on the uneven bars connect the following groups:

• Triceps (if the exercise is done with a narrow grip, they get the most work).
• The muscles of the chest are connected the stronger, the more mistakes are made in the technique.
• Deltoid muscles (mostly anterior).

The main task of the triceps is to straighten the arm in the elbow joint. In this case, the long head is involved in bringing the shoulder to the body and extension of the shoulder joint.

The technique itself looks like this:

1. Take a starting position - the torso is vertical, arms are straight, forward deviation is excluded. Bend your legs slightly and cross (if it makes it easier). Direct your gaze only forward.
2. Take in air and lower your body down. Take the elbow joint not to the sides, but back. It is desirable that the torso be vertical to the floor, otherwise the pectoral muscle is connected. Bend your arms to a 90 degree angle. You can do more, but follow the sensations - there should be no pain.
3. Release the air, tighten the triceps and lift the body.
4. The optimal number of repetitions is 12-15, and sets are 3-4.
5. If it's too easy for you, use additional weights.

Push-ups from the bench

The main task of the exercise is to work out all the heads of the triceps. The lateral head also receives the maximum load, which makes these push-ups one of the most better ways her elaboration. The number of approaches should be 3-4, and the number of repetitions should be 10-15.

The principle of execution is simple. Prepare two benches, which must be placed at a small distance from each other (about a meter). Now sit down on one bench and place your hands on your left and right side, covering the edge of the bench with tassels. Make sure your elbows are pointing back. Place your feet on the bench opposite.

Raise the body with the strength of the hands and move the pelvis slightly forward to go beyond the bench. Inhale into your lungs and begin to descend to an angle at the elbows of about 90 degrees. Having reached the bottom position, fix the breath and stretch the body up until the arms are fully extended. At the same time, make sure that the elbows do not “run up” to the sides. Exhale at the moment when you overcome the most difficult section.

The above are considered basic principles exercises. But there are a number of points that should be taken into account additionally:

• In addition to triceps, deltas are also connected to the work. To increase the level of load, it is worth pulling the body up to transfer the maximum load precisely to the muscles of the hands.
• Breeding the elbows in the process of lifting leads to the transfer of the load on the chest. In addition, the risk of injury increases.
• Keep your arms as close to your body as possible. At the same time, it is worth unbending them only in a vertical plane.
• At the initial stage of training, the palms are allowed to be placed wider. This helps to fix the elbow joints at the same level.
• When performing the exercise, look forward, not at the floor.
• The use of additional weight is only allowed if there is sufficient experience.

French bench press

In the process of performing this isolating exercise, long heads are worked out, and the lower part of the muscle of interest to us is also thickened. The total number of approaches is 3-4, the number of repetitions is 10-15.

1. The execution technique is simple. It is necessary to lie down on a horizontal bench and place your feet firmly on the floor.
2. Hands with a load should be straightened and slightly laid back behind the head.
3. The best option for such an exercise is the use of a neck in the form of an EZ. In extreme cases, the use of the classic version or dumbbells is allowed.
4. Now the bar must be slowly lowered towards the back of the head, without changing the position of the shoulder joints.
5. You should not linger in the lower position - the weight must be immediately lifted up. You should not linger in the starting position, it is best - almost reaching it, start the next repetition.
6. The important thing is breathing. On lowering - inhale, on the rise - exhale. Watch your elbows - they should be motionless and not move apart to the sides.

The following points must be taken into account:

• Load the bar so that it is comfortable to hold it at a slight angle. If you hang more pancakes, then it will be difficult to keep your elbows in the correct position, and the effectiveness of the exercise will be reduced to nothing.
• During execution, the long head receives the greatest load, which is best seen when viewed from the side.
• Try not to raise your legs on the bed. Otherwise, there is a danger of losing balance.

seated french press

In order to qualitatively work out the back long head, as well as the lower lobe of the triceps, it is worth including this version of the exercise in the training process. The number of sets should be 3-4, and the number of repetitions should be 10-15.

The execution principle is as follows:

1. Work is performed on a seat with a raised back and a mandatory emphasis on the feet on the floor.
2. The back should be flat (only a minimal deflection in the lumbar region is allowed). The width between the palms is slightly narrower than shoulder level.
3. As soon as the bar is fixed above the top of the head, and the arms are as straight as possible, you can lower the neck behind the head. In this case, breathing must be fixed and air must be drawn into the lungs.
4. In the process of lowering the load, watch your elbows - they should not move. Lower the bar until the triceps feel maximum tension.
5. Then, as you exhale, pull the bar back to the starting position. From above it is allowed to pause for 1-2 seconds, tensing the muscles.

Some useful tips:

• Try not to round your back.
• Extend the joint at the elbow to the maximum. This is necessary for better cut triceps.
• Fix the legs, shoulder and elbow joints in a fixed position. At the same time, hold them like this until the end of the approach.
• Try not to overload the muscles with excessive weight - there is a risk of injury.
• The use of an EZ bar is more practical - it reduces the load on the wrists.
• With insufficient flexibility of the shoulder joints, it is better to refuse this exercise.
• If the exercise seems difficult, then it is allowed to perform it in a standing position. In such a situation, a number of additional muscles are connected to work.

Alternative

In addition to those listed above, there are a few other good isolation exercises:

• Bench press in a block simulator - the ability to work out the lateral and long head of the muscle.
• Bench press on the simulator with a reverse grip - working out the medial and lateral heads, detailing the triceps.
• Extension of the arm with a dumbbell (lifting is performed from behind the head) - working out all the heads and top of the triceps. With the help of this exercise, it is possible to draw this muscle group.
• Incline dumbbell extension (kick-back). Thanks to this option, it is possible to work through all the heads (mostly the lower one).

Outcome

The article contains best options, allowing you to work out the triceps muscles and provide the expected result. The main thing is to choose the exercises that are suitable for yourself and supplement the training program with the most interesting of them.

At the same time, keep in mind that for greater efficiency, they should be alternated and the execution technique strictly observed.

Triceps exercises are characterized by various extensor movements, the purpose of which is a comprehensive qualitative study of this muscle group from different angles. The muscles of the arms are one of the hallmarks of an athletic physique, giving an athletic figure volume and proportions, both when viewed from the front, as when viewed from the back. Without their development, it is simply impossible to imagine a proportionally developed torso.

Triceps are a part of the body that many unreasonably consider the main along with biceps and often devote too much time to training them, forgetting about the rest of the muscle groups. Often in the hall you can see guys who shake their hands two or even three times a week, flattering their pride with the delusion that “the more you shake, the faster it will grow.” But it's not about them now.

In this article, we will look at the work of the triceps muscle, whose task is to extend the elbow joint. It consists of three sections: the lateral head, the medial head and the long head of the triceps. As we already understood, triceps is needed to extend the arms at the elbows. He is partially assisted by the ulnar muscle. Accordingly, triceps training consists in all kinds of arm extensions. It is this set of exercises for triceps that we will consider below.

Close Grip Bench Press

This triceps exercise engages the upper sections of all its heads, the upper chest and the front bundles of the deltas. Basic exercise, develops strength, volume and density. Recommended for everyone, from beginner to master at the very beginning of triceps training.

Exercise technique

1. Lie down on a bench so that the barbell is at eye level. The head, shoulders and buttocks are pressed to the bench, the back is slightly rounded in the lower back, the feet are wider than the shoulders and rest on the floor. 2. Grasp the bar with a grip so that the distance between the palms is narrower than the shoulders. 3. Having removed the bar from the stops, the arms should be straightened, but not locked at the elbows, the elbows turned towards the legs. The bar should be above the middle of the chest. 4. Taking a deep breath, lower your elbows clearly down. As soon as the neck touches the chest, powerfully exhale the bar up. 5. Lower the bar at a slow or moderate pace. You need to squeeze it from the chest at a moderate or fast pace. 6. Don't pause at the bottom. As soon as the bar touches the chest, immediately press it up.

Technique Tips

• This exercise is recommended to be done first, since the working weight in it is much higher than in other triceps exercises.
• Always make sure that the grip of each palm is at an equal distance from the center of the bar before removing the bar from the stops, otherwise it will be difficult to balance it.
• You don't need to stop at the bottom. Such a delay will immediately shift the emphasis of the load from the triceps to the pectoral muscles, which will reduce the effectiveness of the exercise.
• Holding your breath helps not only to firmly fix the position of the body on the bench, but also helps to develop a much greater effort during the bench press.
• No need to arch your back during the bench press. Firstly, it does not increase the effectiveness of the exercise in any way, and secondly, it is dangerous to get a spinal injury.
• Too narrow a grip will force you to spread your elbows out to the sides at the bottom point. This reduces the load on the triceps and disrupts the exercise technique.
• The longer the bar, the more difficult it is to balance its weight. If possible, it is recommended to perform the exercise with the bar as short as possible.
• To make it easier for you to choose the right grip, be guided by the notches on the neck. So you do not have to look for the optimal position of the palms every time.
• Always watch your elbows and do not turn them outward. In the starting position, they need to be turned towards the legs and make movements exclusively along the body.
• The most effective is the bench press in a wide arc. At the bottom, the bar touches solar plexus, at the top point the neck is at the level of the neck.

Push-ups on the uneven bars

This exercise for the triceps involves all three of its heads, especially the lateral part. Basic exercise, used to increase the mass and thickness of the triceps. Recommended for everyone from beginner to experienced athlete at the beginning of a triceps workout

Exercise technique

1. Go to the horizontal bars, grab the handrails with your hands and push off the floor, or step off the step, go to the starting position. 2. In the starting position, the weight of the body is held by the hands. The body is straightened, arms are straight, elbows are directed back. The legs are slightly bent at the knees. The head looks forward. 3. Inhale and bending your elbows, slowly lower yourself between the bars. At the bottom point, you should feel how the triceps are tensed as much as possible. 4. Having descended to the lowest point, immediately, without delay, return to initial position. The arms should be fully extended, but not to the point of locking in the elbow joints. 5. Exhalation can be done after passing the most difficult part of the amplitude. At the top, also do not linger. Take a breath and go down.

Technique Tips

• The more you tilt the body forward at the bottom point, the more the pectorals are involved in the work. Try to keep your back upright throughout the approach.
• The head must always look ahead. By tilting your head in front, you also provoke a rounding of the back and a tilt of the body forward, which is undesirable.
• Choose a simulator with a bar width at shoulder level. Too wide bars will shorten the range of motion and reduce the load on the triceps.
• Choose a simulator with a parallel arrangement of the bars. If the bars in the grip area expand, this will force you to push your elbows out to the sides, no matter how hard you try.
• Do not swing your body, helping yourself to rise from the bottom point up. Push-ups with buildup almost completely reduce the effectiveness of the exercise.
• If your level of training does not allow you to perform the exercise on your own, use the simulator, or with the help of a partner.
• Once you have fully mastered the technique of the exercise, you can begin to use a weight belt and hang additional weight on it.

Reverse push-ups

This exercise for the triceps involves all three of its heads, especially the medial part. Basic exercise, used to increase the mass and thickness of the triceps. Recommended for everyone from beginner to experienced athlete at the beginning of a triceps workout.

Exercise technique

1. Move the two benches towards each other so that they are parallel. Approximately one meter apart. 2. Sit across one bench in the center and clasp its edge with your palms shoulder-width apart. Elbows are directed back. Then place your heels on another bench. 3. The arms are straightened, the pelvis is slightly forward so that it hangs freely over the edge of the bench. The legs are straightened, the socks point up. The head looks forward. 4. Inhale and bending your elbows, slowly lower yourself between the benches. At the bottom point, you should feel how the triceps are tensed as much as possible. 5. Having descended to the lowest point, immediately, without delay, return to the starting position. The arms should be fully extended, but not to the point of locking in the elbow joints. 6. Exhalation can be done after passing the most difficult part of the amplitude. At the top, also do not linger. Take a breath and go down.

Technique Tips

• The exercise involves the pectoral muscles only at the bottom of the movement, and not throughout the entire amplitude, so it makes no sense to include it in a chest workout.
• Keep your elbows locked throughout the approach. Spreading them apart, the load from the triceps goes away and the risk of twisting the shoulder joint increases.
• In the starting position, the grip on the bench should be no more than shoulder width. Otherwise, a too wide grip will provoke you to twist your elbows.
• The head must always look ahead. By tilting your head in front, you also provoke a rounding of the back, which is undesirable.
• To keep tension in the triceps as much as possible and achieve effective contraction of all muscle fibers, do not straighten your arms until they lock in the elbow joints.
• If your fitness level does not allow you to push up with your feet on the bench, try an easier variation with your feet on the floor. This option is easier, but also less effective.
• Once you have fully mastered the technique of the exercise, you can begin to use additional weights that your partner will put on your lap.

French bench press

This triceps exercise involves its long head, especially its bottom. Formative exercise, used to lengthen and thicken the lower edge of the triceps. Recommended for everyone from beginner to master at the beginning of a triceps workout.

Exercise technique

1. TakeEZ neck (orW-bar) and collect the desired weight on the bar. Install it on the bench stands for french press. If there is no special bench, choose a regular one. 2. In the case of the usual horizontal bench, you sit on its edge, take the bar from the floor and put it on your hips. Then lie down and take the starting position. 3. In the starting position, the body lies on the bench, the legs are wide apart, the feet are resting on the floor. The barbell on outstretched arms is at eye level. 4. Take a deep breath and holding your breath, slowly bend your elbows. At the bottom point, the bar should drop to the forehead. 5. As soon as the bar is at its lowest point, immediately, without delay, return it to its original position on straightened arms. 6. Exhalation can be done by overcoming the most difficult part of the amplitude. Do not linger at the top either. Take a breath and continue the exercise.

Technique Tips

• It is the curved neck that sets the optimal width and grip angle. The grip should be slightly narrower than the shoulders. The hands should be at a distance of the thumbs.
• The key factor of the whole exercise is the stationary position of the elbows. At the starting point of the exercise, fix them until the end of the approach.
• Holding the breath allows not only to stabilize the body on the bench, but also makes it possible to develop a much more powerful effort.
• Don't put your feet up on the bench. This will significantly reduce the stability of the body. You risk losing your balance, falling off the bench and getting hurt.
• In case you are unable to use curved neck, quite suitable and straight. However, it is less preferred, as it turns the elbows to the sides.
• A variation of the exercise with dumbbells is possible. This will slightly complicate the exercise, since each hand will work independently, which, however, will only play into the hands.

seated french press

This barbell triceps exercise engages its long head, especially its lower edge. Formative exercise, used to detail the long head of the triceps. Recommended for advanced and more experienced athletes in the middle of a triceps workout.

Exercise technique

1. TakeEZ neck (orW-bar) and collect the desired weight on the bar. Sit on a bench with an upright back or raise the back incline bench 90 degrees. 2. Take the bar with a narrow grip, preferably in the bends and raise it so that at the top the bar is directly above your head. 3. In the starting position, the arms with the barbell are fully extended. The back is straight, the trapezium is pressed to the back. The legs are wide apart and rest with the feet on the floor. 4. Take a deep breath and holding your breath, slowly bend your elbows. At the lowest point, the bar should be at the level of the back of the head. 5. Do not linger at the bottom point and immediately return the bar to its original position. Exhalation can be done by overcoming the most difficult part of the amplitude. 6. Do not linger at the top point either. As soon as the bar returns to its original position, inhale and continue the exercise.

Technique Tips

• Keep your core muscles tense throughout the approach. This way you keep the natural curve of the spine and will not round the back.
• Throughout the approach, the elbows are fixed in one position and motionless. All movement occurs exclusively in the elbow joints.
• In this exercise, you can achieve maximum contraction of the triceps only by fully straightening your arms at the top point of the amplitude.
• In this exercise, the EZ bar is more preferable. A straight bar provokes you to spread your elbows due to excessive stress on your wrists.
• Significant weight in the exercise is useless. Too heavy a bar at the bottom point will lead the elbows forward, which will significantly reduce the effectiveness of the exercise.
• The exercise places high demands on the flexibility of the shoulder joints. If they are poorly developed in you, it is not recommended to perform it.
• During the exercise, do not bring your elbows forward. This immediately transfers the load from the triceps to the spine, which is fraught with injury.
• A variation of the exercise with one dumbbell is possible, when you hold it with two hands. It is suitable as an alternative to the barbell press, since you do not have to balance the weight.

French bench press in the simulator

This triceps exercise engages its long head. Isolating exercise, used to clearly separate the triceps from the biceps. Recommended for everyone from the beginner to the seasoned mid triceps lifter.

Exercise technique

1. Set the machine to the desired weight and attach the crank handle to the lower pulley cable. move horizontal bench to the trainer. 2. Take the handle at a distance of your thumbs, turn around, winding it behind your head, and sit on the bench with your back to the simulator. 3. In the starting position, the arms are bent at the elbows behind the head. The back is straight, the legs are wide apart and the feet rest on the floor. The gaze is directed in front of you. 4. Take a deep breath and holding your breath, slowly unbend your elbows. At the top, the arms are fully extended and the handle is directly above the head. 5. Exhalation can be done by overcoming the most difficult part of the amplitude. As soon as the handle is at the top point, return it to its original position. 6. You should not linger at the bottom point either. As soon as the handle drops behind the head, immediately without delay, change the direction of movement upwards.

Technique Tips

• Keep your core muscles tense throughout the approach. As soon as you relax the muscles, this will immediately lead to a rounding of the back, which can lead to injury.
• Maximum contraction of the long head of the triceps and elbow muscle can only be achieved if the arms are fully extended at the top point.
• Locking the arms at the elbow strengthens the triceps contraction, but do not practice it with heavy weights, otherwise it will lead to injury.
• The cornerstone of the exercise is the fixed position of the elbows. They must be fixed throughout the approach.
• Do not raise or lower your head during the entire approach. Raising the head can cause a fall back, tilting the head is fraught with rounding of the back.
• Too much weight in the exercise is useless. First of all, hone the technique of performing the exercise, then increase the working weight.
• A variation of the exercise with a rope is possible. This will complicate it somewhat, since the rope allows you to turn the brush throughout the entire amplitude.

Extension of the arm with a dumbbell from behind the head

This triceps exercise engages the top and middle of all three of its heads. Isolating exercise, used to highlight the volume of the upper part of the triceps. Recommended for advanced and more experienced athletes at the end of a triceps workout.

Exercise technique

1. Pick up a dumbbell of the right weight and sit on the bench. Place your hand with the dumbbell behind your head so that your elbow is pointing straight up and your palm is looking forward. 2. In the starting position, the back is even, the legs are wide apart and the feet rest on the floor. One hand holds a dumbbell behind the head, the other on the belt. The head looks forward. 3. Take a deep breath and holding your breath, straighten your arm and lift the dumbbell. At the top, the arm should be fully extended. The palm looks forward. 4. Exhalation can be done by overcoming the most difficult part of the amplitude. Then immediately, slowly return your hand to its original position. 5. At the lowest point, the dumbbell is at the level of the back of the head. It is also not worth staying in this position. Breathe in and keep doing the exercise. 6. Perform the prescribed number of repetitions for one hand, then change hands and repeat the same steps for the other hand.

Technique Tips

• Keep your back straight throughout the approach. The tilt of the body will provoke a rounding of the back, which can lead to injury to the vertebral discs.
• Throughout the approach, the elbow should be fixed in one position. To do this, you can press your hand to your head to avoid unnecessary swaying.
• If you still find it difficult to keep your arm still, grab the triceps of your working arm with your other hand, pressing it to your head.
• The hand with the dumbbell should not be in the same plane with the head, but slightly wound up behind it, otherwise you will lower the dumbbell on your head, which is contrary to the execution technique.
• Straightening the arm to lock in the elbow joint in this exercise does not make sense, since at the top point the load from the triceps goes to the elbows.
• For the comprehensive development of the triceps muscle of the shoulder, it is recommended to alternate the angle of rotation of the forearm. This will allow you to work out the triceps as efficiently as possible.
• To pump the lateral head of the triceps, at the moment of straightening the arm, you should try to turn the dumbbell as much outward as possible - away from you.
• To pump the medial head of the triceps, at the moment of straightening the arm, you should try to turn the dumbbell as much as possible inward - towards yourself.
• To pump the long head of the triceps, the palm should look exclusively forward throughout the entire range of motion.
• Whether you rotate your forearm or not, do not flex or extend your wrist. It should remain fixed until the end of the approach.
• Too much weight in the exercise is useless. It will not allow you to work in full amplitude and will significantly reduce the effectiveness of the exercise.

Bent Over Dumbbell Extensions

This exercise for triceps with dumbbells involves all three of its heads, especially their lower part. Isolating exercise, used to give symmetry to the triceps and shape the relief. Recommended for everyone from beginner to experienced triceps workout.

Exercise technique

1. Stand next to the bench and lean on it with one hand. Take a dumbbell in your other hand. Spread your legs wide so that your back is parallel to the floor. 2. Grab a dumbbell neutral grip- palm to the bench. Raise and lock your arm so that the angle between your shoulder and forearm is 90 degrees. 3. Take a deep breath and, holding your breath, straighten your arm at the elbow. At the top point, the arm should be fully extended to the horizontal with the floor. 4. Exhalation can be done by overcoming the most difficult part of the amplitude. Do not linger at the top point and immediately return the dumbbell to its original position. 5. As soon as the forearm takes a vertical position and the angle at the elbow is again equal to 90 degrees, immediately, slowly take a breath and continue the exercise. 6. Perform the specified number of repetitions for one hand, then change hands, stand on the other side of the bench and repeat the same steps for the other hand.

Technique Tips

• Throughout the approach, the body should be parallel to the floor. The higher you raise the body, the smaller the amplitude will be and the lower the effectiveness of the exercise.
• Holding the breath during the exercise helps to keep the body in a fixed position and allows you to develop a much greater effort.
• The maximum contraction of the triceps can be achieved only if the shoulder is parallel to the floor and at the top point the arm with the dumbbell is fully extended.
• Too much weight in the exercise is useless. It will force you to swing the dumbbell, throwing it by inertia, and also will not allow you to work in full amplitude.
• At the bottom point, the wrist should be strictly under the elbow. By bending your elbow more, you will swing the dumbbell by inertia, which will take the load off the triceps.
• To achieve the maximum contraction of the long head of the triceps, you can first fully extend the arm, and then raise the straightened arm even as high as possible.
• The elbow is fixed in one position throughout the entire approach. Lowering, raising or taking it to the side, you reduce the effectiveness of the exercise.
• For the comprehensive development of the triceps, perform the exercise, turning the forearm inward (toward yourself) or outward (away from you) in different approaches.
• It is possible to perform the exercise with both hands at the same time. This is a more difficult option, since you need to keep the torso on weight in a horizontal position.

Extension of arms in the simulator

This triceps exercise involves the lateral as well as its long head. Isolating exercise, designed to highlight the lateral part of the triceps. Recommended for everyone from beginner to experienced athlete at the end of a triceps workout.

Exercise technique

1. Set the machine to the desired weight and attach rope handle to the cable of the upper block. Take half a step back and grab the rope with a parallel grip so that the brushes look at each other. 2. In the initial position, the body is slightly inclined towards the simulator, move your elbows slightly forward. The back is even, one leg is slightly ahead of the other, the load is lifted from the stops, the cable is taut. 3. Take a deep breath and holding your breath, unbend your arms to the bottom. At the bottom point, the hands should be deployed, and the arms should be slightly apart to the hips. Palms look at the floor. 4. Exhalation can be done by overcoming the most difficult part of the amplitude. At the bottom point, do not linger and return the brushes to their original position. 5. As soon as the brushes are at the top point of the amplitude, also, without delay, change the direction of their movement and continue the exercise.

Technique Tips

• The position of the elbows is extremely important in this exercise. It must be immovable. The elbows are fixed throughout the approach at one point.
• To achieve maximum contraction of the triceps, in the initial position, you need to tilt the body slightly forward, and bring the elbows out of the line of the body.
• Lowering the rope down, the hand should turn not due to the effort of the wrists, but solely due to the rotation of the forearms. The wrists are fixed throughout the approach.
• Turning the hand to the lowest point of the amplitude allows you to achieve maximum contraction of the triceps, which increases the effectiveness of the exercise.
• The position of the body throughout the approach should be motionless. By tilting the body forward or backward, you relieve the load on the triceps.
• Too heavy weight in the exercise is useless. First of all, learn the technique of performing the exercise, then increase the working weight.
• A variation of the exercise with a straight or curved handle is possible. Different width and angle of grip on the neck will allow you to work out the triceps from different angles

Reverse arm extensions

This exercise for triceps involves its lateral and medial heads. Isolating exercise, used to detail and outline the shape of the triceps. Recommended for advanced and more experienced athletes at the end of a triceps workout.

Exercise technique

1. Set the machine to the desired weight and attach the single handlebar to the upper pulley cable. Stand to the simulator so that the working hand is in the same plane with the block. 2. Take a half step back and grab the handle with a reverse grip. So that the palm looks at itself, and the arm remains bent at the elbow. 3. In the initial position, the body is slightly inclined towards the simulator, the back is straight, one leg is slightly in front of the other, the load is lifted from the stops, the cable is taut. 4. Take a deep breath and holding your breath, unbend your arm to the bottom. At the bottom point, the arm should be fully extended. 5. Exhalation can be done by overcoming the most difficult part of the amplitude. Then, immediately, without delay, return the handle to its original position. 6. At the top, the handle should be at chest level. As soon as the brush rises to the top point, immediately change the direction of movement. 7. Perform the specified number of repetitions for one hand, then change hands and repeat all the same manipulations with the other hand.

Technique Tips

• Holding your breath throughout the set will help stabilize your body and allow you to develop significantly more effort.
• The working arm in the elbow is fixed throughout the approach. Don't swing your elbow back, forward, or to the side. So you will significantly reduce the effectiveness of the exercise.
• By moving the elbow to the side, you shift the load on the long head of the triceps, which in turn relieves the load on the working - lateral head of the triceps.
• Since the exercise is performed with one hand, significant weight will be useless here. He will not let you work in full amplitude.
• A variation of the exercise from the lower block is possible. You tilt your torso 90 degrees, and the same movements will allow you to contract the medial head of the triceps as much as possible.
• A variation of the reverse grip with two hands is possible. For this, a curved handle is suitable. It will allow you to focus the load on the medial and lateral heads of the triceps.

Afterword

The purpose of our article was to describe a set of exercises for triceps. All, without exception, the exercises given here can be considered the most effective for training triceps. Of course, this list cannot be called the most complete, since the arsenal of exercises is replenished every year with various variations of exercises. Nevertheless, the exercises described in this article are more than enough to build full-fledged training programs and add variety to the training process.

Conclusion

Learning the technique of performing exercises is a requirement that is mandatory for everyone. personal trainer. This is the foundation without which the coach cannot and should not be allowed to direct activity. Learn the technique of performing exercises, hone it, follow the advice in the future, start modifying old and learning new exercises for triceps. The set of exercises for triceps given here is the foundation of knowledge on the basis of which you will be able to build your professional progress in the field of building training programs in the future.

Triceps extension on the simulator

Working muscles:

The main working muscles are triceps. Auxiliary - muscles of the forearm, shoulder girdle, chest, trapezium and back.

Equipment:

Block trainer with an upper block for extension of the arms with a curved or straight handle.

Performing the exercise:

Stand next to the block machine at a distance of several steps so that you can tilt your torso forward during the exercise. Grab the handle with your hands at a comfortable narrow distance, but no wider than shoulder width. Lower your arms and straighten them completely, lock your arms at your elbows. Keep your arms as close to your body as possible, this is your starting position for the exercise.

Bending your elbows, slowly lower the pen to your forehead. Explosively extend your arms and lock your elbows, fully contracting your triceps. Repeat the movement until you have completed all planned repetitions.

Technique:

For maximum benefit from this exercise, try to bring the pen as close to your forehead as possible. However, do not take your elbows off your body.

To use heavy weights and maximize the stretch of the triceps muscles, do not stick to too strict technique. However, the use of "free" technique implies only a slight deflection of the hull.

Range of motion:

Work with full amplitude, tilt the body a little and try to bring the handle as close to the forehead as possible, so you include more muscle fibers in the work.

Summary:

At correct execution, triceps extension on the simulator - good exercise to increase the strength and mass of the muscles of the triceps, but not as useful as basic exercises because it is isolated. But from time to time you can and should include it in your triceps workouts.

For greater stimulation of muscle fibers, do not restrict natural movements during the exercise. But do not sway and control the movement of the projectile all the time.

In this exercise, you can use the reverse grip, i.e. when the thumbs are on top of the handle. With this grip, the load on the wrists is reduced and you can better feel the muscles of the triceps.

_____________________________________________________________________________

BICEPS	TRICEPS	FOREARM

Let's talk about how to properly pump up triceps. Although working with triceps often requires specialized equipment, it is still possible to do this at home. Triceps attached to the arm sporty look, emphasizing strength, and just looks great. Triceps exercise is essential to give the athlete's body the proper look.

For practicing at home, back push-ups are the main and most effective exercise.

Initial position

• Lean your hands behind you on the gymnastic bench (a pair of stools will do). Stretch your legs on another bench or stool opposite.

Performance

• On an inhale, lower yourself, bending your arms at a right angle. As you exhale, rise and align your arms, assuming the starting position.

Helpful advice

• For best effect and a greater load, this exercise should be performed both in the lower and in the upper position. It is not advised to practice with very widely spaced arms, as in this case the chest muscles and deltoid muscles will receive the load.

It's time to consider how to pump up the triceps with dumbbells. This exercise is great for practicing at home, and is also suitable for the gym. In the case when the triceps are not pumped enough on one arm, this exercise will help correct the problem.

Initial position

• Sit straight on a bench or stool, slightly arch your back in the lumbar region, press your feet firmly on the floor. The hand in which to bring the dumbbell behind the head, bend and unbend, maintaining a right angle. The free hand tightly wraps around the torso.

Performance:

• As you exhale, put your hand behind your head, without stopping in the final position. The weight of the dumbbell should be selected individually, provided that you can complete the exercise 10-12 times.

Helpful advice

• When performing, the main thing is the immobility of the shoulder joint. If this doesn't work at first, you can help yourself by supporting your shoulder with your free hand.

This exercise should not be performed with the maximum weight, based only on training the triceps, giving it the necessary load.

Initial position

• Lie on a bench, buttocks and back pressed. Feet are firmly planted on the floor. Raise the bar on outstretched arms, with a direct grip, spread your arms shoulder-width apart.

Performance

• On inspiration, the bar falls behind the head, while the shoulders and forearms form a right angle. Hold the bar in this position. As you exhale, raise the barbell by gradually straightening your arms. Without delay, start the exercise again. Pay attention to the fact that the work falls only on the triceps, without involving the back or legs.

Helpful advice

• You can not hold the barbell with a reverse grip, since in this position the projectile will be able to slip out. Only the elbow joint is involved in the work. It is not necessary to lower the barbell too low, as this will start working another muscle group. You should not start work with a lot of weight, as this will also work the back. Feet should always be on the floor and firmly pressed, this will help maintain balance.

This exercise loads not only the triceps, but also other muscles that warm up the triceps well.

Initial position

• Lie on a bench, buttocks, back, shoulder blades firmly pressed against the working surface. Feet firmly pressed to the floor. The training bench must be equipped with a stand. You can also do the exercise in a power rack or a Smith machine. Grab the barbell with a straight grip. The distance between the grips of the palms is 2-3 fists.

Performance

• Remove the barbell from the stop and, grabbing, stretch your arms at chest level. After exhaling, lower the projectile under the pectoral muscles, and touching the chest, immediately lift the bar up. When the arms are fully extended, exhale deeply. In the upper position, rest a bit and perform the exercise again. Repeat 6-10 times in 3-4 sets.

Helpful Hints

• It is very important to do this exercise correctly. You should not hold the bar with a reverse grip, but you should hold it with your arms wide apart or with a very narrow grip. Holding a barbell wide grip, the load on the pectoral muscles increases, and the load in this case on the triceps is minimal. Grasping the bar with a narrow grip increases the risk of imbalance, plus the load on the beam of the metacarpal joint will increase, which can deliver pain after such training.

This is perhaps the most efficient and actionable exercise for triceps training. Thanks to him, the triceps muscles are perfectly worked out. The extension of the arms, in a standing position, is an isolating exercise and is not basic. It can only be performed in gym using the top block.

Initial position

• Standing position, the upper body slightly bends forward. The grip on the handle should be carried out so that the palms are facing the floor. The position of the hands is average. Elbows should be pressed very tightly to the body. Gradually pull the handle towards your chest.

Execution

• On exhalation, the arms are fully unbent, while the handle goes down as much as possible. Fix this position for 5-7 seconds. Then, inhaling deeply, gradually return the hands to their original position. Such an exercise should be performed as smoothly and slowly as possible. Repeat this exercise about 10-12 times, the number of approaches is 2-3 times.

Helpful advice

• All movements should be performed only with the elbow joints, the shoulders and wrists should not be involved in the exercise.

This exercise can be called one of the series of exercises discussed above. To perform it, it will also be necessary to use a cable simulator with an upper block and D-handle. Performing such an exercise, it regularly becomes possible to give relief and more volume to your triceps.

Initial position

• Stand in front of the simulator, placing your hands strictly parallel to the cable. With your free hand, grab the statin of the simulator, while the body leans forward a little, and put the leg of the same name with the hand a little back so that it does not interfere with the exercise. Grasp the handle of the simulator with a reverse grip so that the palm is guided by the inside.

Execution

• On a deep breath, hold your breath and stretch your arm down to fully unbend it. Having fixed the position, you can exhale, briefly hold your hand in this position and start the reverse motion. When the hand returns to its original position, it is not necessary to succumb to the pressure of the load. It is necessary to provide maximum resistance to the load. The return to the initial position of the arm should last twice as long as its extension.

Helpful advice

• During the extension of one arm in a standing position in top block, the back should be motionless and clearly fixed. The wrist should be strongly compressed, and the elbow of the working hand should be pressed tightly against the body. You do not need to perform the exercise with a very large weight. The weight should be selected so that it can be performed 10-12 times, in 3-4 sets.

This exercise belongs to a series of isolating exercises and allows you to train all three triceps bundles. Also, with its help, it becomes possible to get rid of the imbalance of the triceps in any of the hands. Bent over arms are best done as a final triceps exercise.

Initial position

• Standing on the side of the bench, resting on it with the palm of your free hand. Take the other hand with a dumbbell, pointing the palm towards you. The back is parallel to the floor. The eponymous knee of the free hand also rests on the bench. Bend the arm off the dumbbell at a right angle, so that the elbow reaches the level of the back or slightly higher, and the dumbbell hangs freely down.

Execution

• While inhaling, hold your breath and, with the help of one triceps, fully extend the arm, while the forearm remains completely immobilized. In this position, linger a little, pause in the fixed strongest tension of the triceps, and then take the starting position.

Helpful Hints