If you want to quickly pump up the upper body, then you won’t be able to ignore the triceps, because the study of the triceps muscle is more important than the biceps. It is she who is responsible for the size of the hands. There are a number of exercises that work best on the triceps. It is not difficult to pump up triceps correctly at home or in the gym, we will talk about this in the article.
Triceps is a compound muscle consisting of three parts - medial (internal), lateral (external) and long, located under them. In the lower part, all three elements are connected into a single tendon and are attached to the ulna from the back of the arm. The main purpose of this muscle group is: they extend the arm at the elbow joint; the long head is involved in extension and bringing the shoulder to the body.
The proportions of the three parts of the triceps are determined genetically and, unfortunately, it is almost impossible to change them. If the athlete's lateral head is visually weaker, then when pumping up the arms, the lateral part will still seem weaker than the other two beams. This is due to the fact that there are no movements that would isolate parts of the triceps from each other - when performing exercises, all groups will work (this is a feature of the muscles). A special exercise tightens all muscle structures, increasing them.
Paying attention to the triceps when building the muscles of the upper body should be for the reason that it is he who determines the thickness of the man's shoulder - the mass fraction of this muscle group is about 2/3. In order to quickly pump your hands at home, you need to know the basic principles of exercises.
Principles of classes
Before you start training at home or in the gym, remember some rules that will help you understand the features of the exercises and build the program correctly:
- If you want to build a workout so that only the triceps are involved, you will not succeed. The fact is that the long head of this muscle crosses both joints - the elbow and shoulder. Therefore, all push-ups will also affect the biceps, pectoral muscles, delta, and back. If they are pumped over and you need to take a break to recover, then you will have to give up triceps exercises for the rest.
- Do not train this muscle group hard more than twice a week. More often you can perform only exercises with medium and light loads. Overloaded triceps look disproportionate.
- If your goal is to quickly increase triceps mass at home or in the gym, then use split workouts. Optimal is considered from 3 to 8 sets, including from 8 (at the initial level) to 15 repetitions (at the advanced level).
For men, a quick result is very important: pump up biceps and triceps. To achieve the desired effect, you need to approach the classes competently. Otherwise, you can achieve a distorted result. For biceps and triceps, you need to use different exercises. This allows you to better pump the muscles and exclude the pumping of other structures.
Effective Exercises
There are hundreds of options that allow you to pump up triceps both at home and in the gym. These are various push-ups, presses, pull-ups, extensions. But not all exercises are equally effective. Let's choose from all the available exercises those that best help in the rapid increase in strength and volume of the triceps for men.
- Pump up triceps at home without additional devices.
For men at home, you can pump up triceps with the help of the simplest push-ups from the floor. Special push-ups, in fact, are a bench press in reverse, only the load is given not through additional equipment (barbells, dumbbells), but with the help of its own weight.
When performing the exercise, it is important to pull your arms as close to each other as possible. If you do push-ups with a wide setting of the arms, not the triceps, but the pectoral muscles will be worked out. For greater efficiency, push-ups from the floor can be performed with additional weights (put the disc on your back or put on a sports vest).
There is another exercise for training triceps at home for men - this is a reverse push-up in an emphasis on the back. To perform reverse push-ups, you will need two benches placed parallel to each other. One must be rested on with outstretched arms. Put your feet on the second bench (legs should be straightened). Beginner athletes can start by doing an easier version of the reverse push-up with their feet on the floor. How this is done, you can see in a short video:
The reverse push-up is performed as follows: lower the body by bending the arms at the elbows. The end point is bent arms at an angle of 90 degrees. Hand training in this case should be carried out with caution: if you go very low, then there is a risk of damage to the articular structures. You should not place your hands on the bench, because in this case the delta will be pumped.
- Pump up the triceps using a barbell.
The classic exercise for the development of this muscle group for men is the bench press from a prone position with a narrow grip. To perform, you will need a standard sports bench without an incline or a Smith machine. You need to take the starting position: lie down on the bench so that the upper bar is at the level of the forehead. Make sure that the shoulder blades, the back of the head and buttocks are taut and firmly pressed against the surface of the bench. Spread your legs as stable as possible.
Grasp the barbell with your hands so that your palms are at the top, and your thumb is tightly wrapped around the neck (that is, the grip is closed). The distance between the hands can vary from 3-4 "palms". Raise the bar on outstretched arms - the neck should be above the upper chest, elbows should be pressed to the body as much as possible. At the top point, make a slight delay and lower your hands.
For more useful information about the narrow grip bench press, see this short video:
- Triceps exercises with dumbbells.
Men can pump up triceps with dumbbells at home or in the gym. The best exercises with dumbbells are the extension of the raised arm from behind the head. They are useful in that they allow you to pump each arm separately - the muscles of one arm are involved while the other remains at rest.
The exercise is performed as follows: sit on the edge of the bench, rest your feet on the floor. Take a dumbbell in one hand, stretch it over your head. It is better to use a neutral grip (that is, the palm is turned towards the body). The back is allowed to bend slightly in the lower back.
As you inhale, bend your arm at the elbow, lowering the dumbbell behind your head. The shoulder should not rise. As you exhale, perform extension at the elbow joint. Do not pause either at the top or at the bottom. It is necessary to perform exercises until the feeling of "stiffness" of the triceps sets in, then rest and repeat the approach.
The rules for performing extension from behind the back can be found in this video instruction:
In addition to the described exercise, we advise you to try push-ups from the bench for triceps (extension of the arm in an inclination). To perform the exercise, stand on the side of the bench, lean on it with your hand. Bend your legs at the knees. With the other hand, take the dumbbell by the neck, bend your arm at the elbow, the palm should be directed towards the body - this is the starting position. While inhaling, using the work of one triceps, fully extend the arm, while the forearm should remain immobilized. As you exhale, return to the starting position.
- Pull-ups and push-ups on the uneven bars and horizontal bar.
The advantages of the exercise are the availability of bars and horizontal bars. They can be found in all school yards and in many parks, so you don't have to go to the gym to build triceps. In addition, this exercise is quite effective - with regular performance, muscle mass increases rapidly.
You can pump up triceps for men on horizontal bars very simply. The most effective and simple exercise is the reverse pull-up on the horizontal bar. Hands should be positioned so that the palms look in the opposite direction from the body.
Another option for working out triceps on the uneven bars and horizontal bar for men is vertical push-ups. Push-ups are done as follows: go to the bars and take the starting position - rest your palms on the handrails, raise your legs and bend them at the knees (feet can be crossed). Lower your head slightly to your chest to relieve excess pressure from your neck. As you inhale, gently bend your elbows. As you exhale, straighten your arms at the elbow joint.
To force the triceps to work harder, use bars with a narrow distance between the rails (the distance is less than the width of the shoulders). It is better that when performing the exercise, the elbows are as close to the body as possible. The body should not be tilted, keep it upright. When raising your arm, try to straighten as much as possible (that is, move to the “lockout” position).
In men who train properly, the arms get in great shape and become stronger. Over time, a relief drawing appears. In order to achieve quick and noticeable results, you need to perform the exercises regularly and correctly. The main thing is to observe the execution technique, since any deviation involves other muscles in the work. In addition, remember the safety rules - do not risk your health, do not allow traumatic situations.
