Exercises for pumping triceps

Are you ready to catch admiring glances? Are you ready for the fact that friends and acquaintances will consider you a magician? Or a sorcerer if you say you don't go to the gym? After all, they have not read this article and do not know what success can be achieved by pumping triceps at home. And you'll find out in a couple of minutes. Surprise yourself, surprise your loved ones with the help of our site!

Novice athletes believe that for beautiful arms, like bodybuilders, you first need to pump biceps, and triceps pumps up by itself in parallel. This is fundamentally wrong. If you look at a person from the back, it can be noted that the thickness of the shoulders depends on the size of the triceps, since approximately 60% of all shoulder muscles are triceps.

The role of the triceps is to extend and bend the arm. Based on the anatomy of the triceps, the most effective exercises that allow you to develop triceps at home are exercises for supination and flexion-extension of the arms at the elbow.

Rules and features of training

The first thing to think about is proper nutrition. Muscles need protein to grow a lot of protein. If you want faster results:

• Eliminate alcoholic drinks, sodas, lemonades, energy drinks, confectionery, especially flour from the diet. Increase your protein intake.
• Provide yourself healthy sleep.

These two simple rules will be told to you in every article about home workouts. Repetition is the mother of learning. If you want a healthy, beautiful body, you will have to sacrifice something.

The second thing to think about is how to pump up triceps at home so as not to overload and exhaust the body:

• Triceps training 1 single time in Week. Not more. In many articles on the Internet they write that you need to download triceps at home every day. This is a lie, fraught with health problems. Trust trusted sources (our site). Or hire a coach.
• When you pump your chest, you simultaneously pump your triceps, and at the same time you pump your chest with your triceps. Therefore, in order not to overload the muscles, when drawing up an exercise plan, choose different days for training these muscle groups. For example, Monday and Thursday.
• Before training, you should warm up and disperse the blood(and with it the nutrients) throughout the body. Light aerobic exercises are suitable for this: running in place, jumping. The workout includes about 3-4 exercises.

Best Exercises

How to pump up triceps at home when only two dumbbells are at hand? And it's very simple. You just need to know what and how to do. Choose a weight so that you can complete the specified number of sets and repetitions of the exercise.

Dumbbell press from behind the head

Type: insulated

This exercise is perhaps one of the most famous and beloved among athletes. You can perform the dumbbell press both sitting and standing, the main thing: the back should be perfectly straight. Technique:

1. Stand up straight, take a dumbbell in one hand. You can lower your free hand down, or grab yourself by the ribs.
2. Raise your hand above your head, turn your palm forward.
3. Slowly bend your arm, bringing it behind your head. Please note: only the forearm is involved in the movement, and the shoulder itself is motionless.
4. Hold this position for a couple of seconds.
5. Begin to slowly straighten your arm back to the starting position (arm raised up)

Dumbbell press from behind the head with two hands

Type: insulated

When using collapsible dumbbells, be sure to check them for secure fastening of the locks so that the pancake does not fall on your head, since the dumbbell is held vertically in this exercise. If you use heavy weights (from 15 kg), be sure to wear an athletic belt. Technique:

1. Firmly grasp the dumbbells with your hands. For safety, you can clasp the neck with your thumbs.
2. Stand up, the spine is extended like a string. Legs shoulder width apart.
3. This exercise is also performed while sitting, the main condition is a straight back.
4. Gently raise the dumbbell over your head.
5. Slowly, without spreading your arms to the sides, bend them at the elbows and wind the dumbbell behind your head.
6. Feel how your triceps are stretched and worked? Also, calmly and smoothly return to the starting position.

It's never too late to start classes. Worrying about past mistakes all the time is the biggest mistake.

Close grip bench press

Type: basic

Usually performed with a barbell, but those who think about how to pump up triceps with dumbbells sooner or later come to the conclusion that the bar can be replaced. Technique:

1. You will need two bench chairs.
2. sit on them, take dumbbells, place them on your hips.
3. Lie down on a makeshift bench.
4. Raise the dumbbells to your chest with your hips up.
5. In the starting position, the dumbbells are located on the sides of the chest and slightly above it.
6. The forearms and shoulders should form a 90 degree angle.
7. Arch your lower back and inhale like a whale with the largest lungs on the planet. You should feel your chest expand. Rest your feet on the floor.
8. Exhale as you press the weights straight up. At the peak of exercise arms should be fully extended, dumbbells brought together.
9. Make a slight delay, tensing the pectoral muscles, and then return your hands to their original position along the same vertical path.

French press with dumbbells

Type: basic

Another cool exercise that allows you to pump up the triceps with dumbbells. You will again need two chairs . Technique:

1. Lie down on a bench. We press the head and neck to the bench as much as possible, the feet too.
2. Take dumbbells in your hands and, stretching them up, tilt your head to the side at a slight angle.
3. Make sure your arms are parallel to each other.
4. As you inhale, bend your arms and slowly lower the dumbbells so that they are on the sides of your head.
5. Do everything smoothly and carefully, otherwise you can hit yourself with a dumbbell.
6. As you exhale, straighten your arms and linger in this position for a second. We repeat from point 3.

Important: the elbows are motionless: they do not float, they do not stagger. Only the forearm is involved in the work.

Pushups

Type: insulated

In fact, push-ups are a simplified bench press in reverse. They will help not only pump up triceps at home, but also develop the muscles of the press, back and legs. Push ups great as a warm up. Of the negative sides - a small load. But this disadvantage can be compensated by the presence of a heavy backpack, a partner or pretty partner. Technique:

1. Starting position: lying down, arms shoulder-width apart, elbows pressed to the body.
2. We slowly and smoothly descend as low as possible and also calmly rise.
3. Putting hands closer relative to each other significantly increases the load on the triceps.

Extending the arm in an inclination back

Type: insulated

Perfectly develops the upper part of the triceps. Technique:

1. Stand up straight. The legs are slightly wider than the shoulders, slightly bent at the knees.
2. With a straight back, lean forward so that your torso is parallel to the floor.
3. Take a dumbbell. Bend your arm at an angle of 90 degrees, press your elbow to your body.
4. With your free hand, you can lean on a chair or place it on your knee.
5. As you inhale, extend your arm and straighten it.
6. As you exhale, return your hand to its original position.
7. For more fast and tangible effect perform extension of the arm until the burning sensation in the muscles, for this it is enough to linger for a couple of seconds in the position when the arm is extended. Perform at the end of classes.

Triceps workout program

Remember that you can do triceps only once a week, performing 3-4 exercises.

On the same day, you can simultaneously train, for example, the muscles of the legs and triceps.

A set of exercises

This complex is suitable for both beginners and pros, but if this mode of training is too difficult for you, remove one of the first two exercises.

1. Close Grip Bench Press: 3 sets of 8 reps. Rest 3 minutes.
2. French Press: 3 sets of 8 reps. Rest 3 minutes.
3. Dumbbell Overhead Press: 3 sets of 12-15 reps. Rest 2 minutes.
4. Push-ups from the floor with a narrow grip: 3 sets of 12-15 reps. Rest.

There are several options for how to pump up triceps with dumbbells. You can even compose own complex, you just need to consider the type of exercise: isolated or basic. The program should have two isolated and two basic exercises.

In training, everything is like in life. Set goals, dream and make your dreams come true. The poorest person is far from the one who does not have money, home and family, but the one who does not have happiness and dreams.