Everyone wants to look smart, attract attention, both men and women. Hands are the main thing that they pay attention to first of all when evaluating a figure. An athletic and fit person always has beautiful hands. We are talking not only about the prominent biceps, but also about its antagonist - the triceps. You can pump it up in the gym, but home workouts can be very effective. Next, we will talk about how to pump up triceps at home.
For some reason, having decided to pump up their arms, the majority of people pay more attention to the biceps than to the triceps, believing that this way their arms will become more voluminous. This is a gross mistake. Triceps occupies 2/3 of the volume of the arms, and biceps only 1/3. If you want pumped up arms, do not forget about triceps training.
Pumped up triceps will allow you to add in, you will increase the number of push-ups from the floor, because triceps are auxiliary muscles during the work of the chest. In addition, the triceps play a major role when hitting, which will greatly help boxers and other fighters. It is also important for girls to pay attention to him, especially if they wish.
How is the triceps muscle of the shoulder arranged?
From the name it is clear that the triceps consists of three muscle bundles: lateral, medial and long head. It is important to know their structure, because in different positions these bundles work and train differently. The triceps is designed to extend the arm and is the antagonist of the biceps. The ends of the muscles are attached to the elbow joint.
Doing only one exercise, only one beam will be loaded, the rest will lag behind. In this case, the hand will look inharmonious and ugly.
Features of training at home
At home there is not such a variety of simulators as in the gym, however, here you can also pump the triceps muscle of the shoulder. To do this, there are simple classic triceps exercises that can be performed at home or on the street. The following equipment is needed: a weight, a bench or a chair, a block simulator or, two pairs of dumbbells of different weights, ideally bars. If you have the right amount of patience and the will to train, you will quickly and easily understand how to tighten this muscle group.
Triceps exercises for men
The triceps exercises for men themselves are no different from those that are suitable for girls. The only difference is that men's training is dominated by a large load and a small number of repetitions. And for girls, it’s enough to deal with light or medium weight and a large number of repetitions. Triceps exercises are best combined with exercises for the back muscles. It is recommended to train this group 2 times a week, with a rest period of 5 days.
Similar to regular push-ups, only the hands are placed at shoulder level, and not wide. When performing the exercise, the elbows should be pulled back, and not to the sides. This is considered basic, and its inclusion in home workouts is a must. 
Reverse push-ups from a bench or chair
Here you will need some kind of elevation, like a chair or a small stool. The main thing is that it is solid and stable. Lean on your hands, the body is on weight, the look is directed forward. Lower and rise slowly. Make sure that the body is straight, the back should not be bent or protruded. You need to do this exercise to failure. To facilitate the exercise, the knees can be bent. To make it more difficult, put your feet on an additional hill. 
Rest with one hand and knee on a chair or bench. Press the hand with the dumbbell to the body. Begin to unbend and bend your arm at the elbow. You can also do this exercise while standing with your torso slightly tilted down with a straight back. 
Dumbbell / kettlebell press behind the head
Stand up, grab a dumbbell under the hat and lift it above your head. Start slowly lowering it behind your head and lifting it back up. Be careful, it is very easy to fill yourself with a bump.
How to technically do this exercise is described in this video.
French bench press with barbell/dumbbells
You can do it both standing and sitting. The main option is lying down. The barbell (in the absence of it, you can take dumbbells) is taken with a narrow grip. The bar is raised in front of you and lowered to the forehead, bending the arms at the elbows. In order to complicate the exercise, take your hands back, so the chest will turn off from the work and the triceps will be loaded more. For all its injury risk, this exercise, with the right approach, can seriously strengthen the ligaments.
This video shows how to do this exercise.
Push-ups on the uneven bars
The main triceps exercise for those involved. However, he has one minus - there must be bars at home, but they may not be. When performing the exercise, it is better to take your elbows back so that the load from the pectoral muscles is transferred to the triceps. At first, you may have an uncomfortable feeling in your chest, as if something is tearing there. This is normal, since the muscles are not yet stretched, and so they stretch. After 3 weeks of classes, such sensations will disappear.
Video with detailed instructions and with all the nuances.
Exercises for girls
Usually a woman does not need large arms and strong muscles. It is enough that they look smart, and not hang like a sausage. Therefore, exercises for girls are different from those for men. Their main task is to tone the muscles by working with dumbbells or a barbell. Women have a less intense pumping.
The same push-ups as for men, but with some nuances. Girls are usually weaker than men, and therefore it is difficult for them to perform push-ups from the floor. In order to make the exercise easier, you can do push-ups from a chair, bed, window sill, table, etc. Remember that the higher, the lighter the load. The load should be selected so that it can be done 30-40 times. Most importantly, do not forget to put your hands narrowly and take your elbows back. 
Girls will also find this exercise very useful. However, take lighter weights and do more repetitions so that the muscles are leaner and more defined. 
It is better for girls to perform this exercise with one hand with a small weight. In this case, the arm together with the dumbbell should be lowered to the opposite shoulder. The second is for support. After the working arm is tired, switch hands. Try to do the same number of repetitions for the uniform development of muscle fibers. 
- Train regularly. Only by constant training can anything be achieved;
- Eat right. Your body must have enough protein to ensure the growth of muscle fibers, and carbohydrates to replenish energy reserves;
- Give up alcohol. Scientists have long proven that alcohol negates all the efforts from training. A high-quality and beautiful body can be achieved only by completely abandoning it;
- Sleep well. The body needs time to repair the muscles. Best of all, they recover in a dream. For the best training results, you should have a healthy, eight-hour sleep;
- Don't drop everything half way. Many, not having received the desired result, quit training after a month of classes. If they had trained for another six months, they would have received the desired body;
- Warm up thoroughly before training. A body that is not warmed up before classes trains worse, and you can also get sprains and dislocations. Do not neglect the warm-up;
- Choose a reasonable weight. If you lift too much weight, the chance of injury will increase;
- Do cardio exercises. So you can lose weight faster, your body will be leaner and leaner. The triceps will also become more prominent. Suitable for girls;
- Make a pause. After training, warmed muscles need to be calmed down, so they will recover faster after training. To do this, do stretching or cardio exercises.
It is not difficult to achieve beautiful hands and pump up triceps. Everything needs training. It is enough to train regularly and pay attention to both biceps and triceps. For some reason, the latter is very often forgotten, but in vain. Beautiful and voluminous triceps are the key to a pumped up arm. Follow these guidelines and you will see how quickly your hands take on a beautiful shape. Good luck with your training.
