Pump up your big triceps. Triceps exercises: how to pump up the triceps muscle at home for a man

Before we begin to describe all the features of triceps training, we need to emphasize the importance of this muscle. The triceps make up 2/3 of the total weight of the arm, which means that the main volume of the arm depends on the pumped up triceps. Became interesting? Then let's continue.

Since triceps is a small muscle group, then technology comes to the fore. Correct execution of all exercises can give maximum effect. What is important when training triceps?

It is imperative to exclude the work of other muscle groups. For example, incorrect bench press or dips narrow grip They pump up the chest, but have virtually no effect on the triceps. This is the most common mistake.
An understanding of the structure of the triceps is required to understand which muscle bundle works under which circumstances. Typically, athletes load only the middle and external head, practically without developing the long head.

Only knowledge and adherence to technique will allow you not to disperse the load, but to direct it to the desired part of the triceps, and for this you need to take a closer look at the structure of a small but important muscle.

It is important for both beginners and experienced athletes to know how to train and rest so that muscles grow most effectively. Be sure to read the article on our website about. Find out what supercompensation is and how to use it.

Features of the structure of the triceps

The triceps consists of three bundles of muscles that narrow closer to the elbow and connect into one tendon. Thanks to this structure, the main role of this muscle group is performed - extension at the elbow. If you say in general outline, then any exercise to a certain extent and with different loads always affects all 3 bundles. The main reason is different attachment points on top.

Typically, difficulties arise with pumping the long head of the triceps, since it is attached to the shoulder blade. This means that for maximum load, the elbow must be pulled back during the exercise. When loaded, it starts working first medium bun muscles, while an increase in the weight of the projectile forces the outer (lateral) part of the muscle to engage in work, and only as a last resort does a long triceps bundle come to the rescue. But it is the long head that is the most massive part of the triceps, and therefore it is necessary to try to develop it.

Since we are more interested in the long bundle of muscle, we will consider the main factors that make it work:

exercises should include moving the arm back or even the need to raise the arm up (example - French press).
The higher the working weight of the projectile, the more the long part of the triceps is loaded.
It is important to keep your elbows close to your body.
It is necessary to involve in exercises shoulder joint. To constantly load it, the French press is often used, which is performed lying down, keeping your arms in the starting position at an angle to your head.
It is better to hold the exercise with your palms up when performing exercises, otherwise more load will be transferred to the outer triceps.

It is important not to lift the weight with your entire body during shoulder-load training. If the physically chosen weight is not suitable, then jerking can only provoke injury. If you cannot complete the next approach, choose a lighter weight.

We advise you to start your training with basic exercises, giving your full effort when performing them (bench press with a narrow grip or dips). Then, during an isolated exercise, the triceps will already be warmed up and there will be no need to use weights that can cause injury. Now let’s move on to a description of the basic techniques that solve the question of how to pump up triceps.

Basic triceps exercises

The list of the most effective exercises includes 5 exercises:

bench press, close grip
French press sitting/standing

This list presents as basic exercises, and isolating (affect only a specific muscle group).

Dips

A basic exercise that we recommend doing at the beginning of your triceps workout. When performing, it is important to keep your body straight without leaning forward. If you spread your elbows to the sides during the process, the load will go to the external triceps, while the elbows pressed to the body will load the long (most important) part of the muscle. Be sure to fully straighten your arms at the top point to eliminate the bend in your elbows.

Close-grip bench press

A basic exercise recommended for performing at the very beginning of training. Don't forget about the mandatory warm-up, because... there is a risk of injury - the working weight of the apparatus for this exercise is usually the largest among other triceps exercises. It is advisable to carry out the training on a bench with a negative incline, which will give a greater effect, since the load will be less on the deltoids.

When performing, the grip should be shoulder-width apart, and the elbows should be pressed as close to the body as possible. If you spread your elbows further, the load will “flow” onto the outer triceps.

French press lying down barbells

Isolated exercise with a load on the elbow joint. When performing, watch where the barbell falls. If at the lowest point it is at the level of the nose or forehead, the external triceps works, and when lowered behind the head, the long triceps works. The projectile must be taken with the palms up to load our core muscle, otherwise the outer part will work. The rules regarding the placement of the elbows are similar: the closer to the body, the better for a long bundle of muscles.

French press sitting/standing

Next isolated exercise. As an exception, the optimal grip would be palms down. We remember about the elbows - the closer, the better the muscle we are interested in is loaded. The exercise can be performed without a barbell, using 1-2 dumbbells at your own discretion. How to make a choice? According to your own feelings, whatever “goes well” with it, use it.

Extension of arms on a block

Isolation exercise. It is convenient because it allows you to choose a comfortable position for your body while standing, and the grip can be any (if appropriate handles are provided). If the handle of the block is a rope, then it is recommended to turn your palms towards the floor at the lowest point, which will have a greater impact on the long part of the muscle. The question of the location of the elbows is similar to all previous exercises - the closer to the body, the better.

Let's sum it up

We hope that now you have an understanding of the importance of the triceps in arm size. Do you know its structure and most effective exercises. All that remains is to act and remember that regular training is the engine of progress!

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In this article we will look at the triceps - the most large muscle on a person's hand. The triceps is a triceps muscle and typically occupies two-thirds of the volume of the upper arm, unlike the biceps which occupies only one-third and has two heads. The triceps is involved in a variety of exercises, both during training in bodybuilding programs and in powerlifting, calisthenics, CrossFitter, and crosslifters. In bodybuilding, the triceps is precisely the muscle that gives the most optimal proportions; in powerlifting, the triceps also places a large load on it, because it is involved in exercises such as deadlift, chest press on a classic bench and on a bench with a variation of inclinations, push of a barbell overhead, in calisthenics is also involved in many exercises and strength elements.

The triceps pumping technique contains a large number of both multi-joint and single-joint exercises with dumbbells, on blocks or with a barbell, and which of them you choose and include in your program depends entirely on the type of training and the genetic predisposition of the body. It is important to know that more than half of the success in pumping up big and strong triceps depends on nutrition and recovery after hard training.

In bodybuilding programs, as a rule, exercises are aimed more at developing large volumes; this effect is achieved with the pumping technique and separate single-joint nodal training of each of the triceps heads. Pumping is an intensive pumping of blood into muscle fibers, thereby achieving the effect of deformation and filling of micro-tears resulting from the correct exercise technique, thus the satellite cells located in the perimuscular space receive the greatest activity, due to an increase in blood pressure, and also improves saturation with nutrients muscle tissue. Next, a separate nodal study consolidates the result obtained, and thus, with the correct technique of performing the exercises, the desired effect of muscle fiber growth is achieved.

In powerlifting programs, exercises are aimed at developing great strength and endurance. When training of this nature, the triceps are involved more as accessory muscle, but his role is quite important in the so-called base and, in fact, in the entire triathlon. The triceps are involved in all stages of the chest press and serve as the primary support muscle. In other words, when lowering the barbell to chest level, the triceps plays the role of a stabilizer, and during the pressing movement, it takes almost half of the load upon itself and makes it possible to push the barbell away. The triceps are involved in the deadlift, but more as a stabilizer, because the main load goes to the lower back, upper back, trapezius, shoulders, forearms and hands, all the muscles of the legs. In the barbell squat, the triceps is also a stabilizer.

In other types of training, the triceps develop according to average strength and volume and are also involved in many exercises.

It is worth noting that often when progress stagnates or for good and the right start training and pumping up the triceps can help with advice from professional athletes. Below we will look at several famous bodybuilders, powerlifters and other athletes, namely their tips for training triceps.

Famous bodybuilder Darrem Charles says that the basis for success is a few mandatory rules:

A good warm-up and warming up of all muscles, joints and ligaments reduces the risk of injury;
Each head should be treated separately to achieve a good effect;
It is necessary to concentrate on straightening your arms completely;
Change types of exercises to shock the central nervous system and muscle tissue.

One of the most famous bodybuilders in the world, Mr. Olympia title holder, Jay Cutler, advises the following:

Use all available types of exercises to fundamentally work out the triceps;
Avoid overtraining and recover properly;
Proper nutrition is the key to success.

Most strong man Russia and Europe, world champion and world record holder in the bench press category, Kirill Sarychev advises the following:

Eat right to gain good weight;
If something went wrong in the exercise and problems arose painful sensations, you should feel the pain in order to hone the technique to perfection;
Correctly and sufficiently recover after training.

No less famous athlete Frank Medrano, who practices calisthenic, crossfit and crosslifting types of training, also gives advice on training the triceps:

Train to failure with perfect technique;
Try to work with own weight or minimal burden;
Training should be aimed at increased endurance and acquisition of relief.

Now let's look at the types of exercises for developing and pumping up the triceps.

Triceps exercises with dumbbells

This exercise is single-joint and is aimed at working all three heads of the triceps; this exercise is also part of the pumping technique and allows, in the case of pressing one dumbbell with both hands, to work the triceps symmetrically. The option of pressing two dumbbells will also be interesting, because in this way the stabilizer muscles are involved and the technique of such a press itself is slightly different.

The technique of performing such an exercise is quite complex and requires primary preparation. To perform this exercise, you need to sit on a bench and grab a dumbbell with both hands. Next, you should place your hands slightly behind your head, so that the position of your arms and back in profile line up in one straight line. It is also necessary that the elbows be brought as close to each other as possible.

Grip with your palms inward (on the dumbbell bar itself);
Grip with your palms up (you should grab the dumbbell from the bottom of the top plate).

The weight of dumbbells or dumbbells is selected individually and selected for 10–12 repetitions (it is advisable that the last 4–5 repetitions in a hike are a little difficult), there should be 3–4 approaches.

This exercise can be done as in gym, and at home (if you have dumbbells).

Interesting fact: if you vary the types of grips and the number of dumbbells in one exercise, that is, do two rounds with two dumbbells, gripping with your palms in, and the remaining two with one dumbbell, gripping with your palms up, you can achieve the most progressive effect. It would also be a good idea to add another approach of 6–8 repetitions, but this time with a negative row, that is, lower the dumbbell or dumbbells at a slow speed and maximum amplitude, and lift them at normal speed. To achieve the maximum pumping effect, after completing all approaches, it is worth “finishing off” the triceps with an additional approach, but with a 30-40% lighter dumbbell weight.

Important to remember! Before performing this exercise, you should warm up your joints, ligaments and muscles.

This exercise is single-joint, very similar to a dumbbell bench press while sitting, only the position of the body changes and due to this, the stabilizer muscles are activated more.

The technique for performing this exercise is the same as when performing a seated dumbbell press. Grips can also be varied to achieve best results. This exercise has a pumping effect and can be used to work the triceps individually to improve symmetry. It is recommended to take breaks of 25–35 seconds between hikes.

The exercises are completely similar to the triceps press with dumbbells or a barbell while standing, with one hand. But it differs to a lesser extent in that the load on the stabilizer muscles increases and requires good coordination. In terms of the technical component, it is completely identical to the dumbbell bench press behind the head. You can also change grips and combine them for more intensive training.

The exercise is technically difficult because it requires high concentration and well-honed technique. As a rule, it refers to single-joint exercises, it also has a static load on rear delta shoulder

Execution technique: you need to stand on the bench with your left knee, make your right leg the supporting leg, rest your left palm on the bench and bend your back a little, as when pulling a dumbbell at an angle to the lower back. Next, you should take a dumbbell, move your arm back to your back, so that your elbow is motionless and pressed against the latissimus dorsi muscle. Next, lift the dumbbell by extending your arm until it is completely straight. At the maximum point of extension, you need to hold your hand for 1-2 seconds. The exercise is performed in 3–4 approaches, 8–14 repetitions each. Has a strong pumping effect.

An interesting feature of this exercise is the variation of grips, and there are four of them:

Palms are turned towards the body;
Palms facing the ground;
Palms turned up;
The palms are turned diagonally by 25–35 degrees.

If you have dumbbells of different weights, you can perform this exercise by changing the weight of the apparatus. You can also do it at home.

Initially, this exercise has two options:

French barbell press (straight bar, curved bar);

We will look at the French press with dumbbells for triceps. The exercise is technically difficult. Before performing it, you should warm up your elbow joints and ligaments well. There is a variation of three grips:

Grip with palms inward;
Palms up grip;
Grip with palms down.

Technique for performing the exercise. Lie down on a bench, first holding dumbbells in your hands. Next, you need to straighten your arms to a right angle, so that your arms are perpendicular to your chest, move your straight arms towards your head by 25–30 degrees and begin to bend until a right angle is formed at the elbow. Next, do the opposite movement, but without straightening your arms by 20–25 degrees.

The exercise has an incomplete amplitude and due to this, the triceps are in constant tension. You can change the weight of the projectile to achieve a better pumping effect. It can be done at home only if you have dumbbells and a bench.

This exercise is similar to the French press. The main difference is that when performing it, the arms remain perpendicular to the chest. Has two options:

Classical;
Shift of flexion towards the chest.

Has three grips:

Palms inward;
Palms to the floor;
Palms facing away from you (not performed in the offset version).

This exercise can be performed with one dumbbell; in this version there are only two grips:

Palms inward;
Palms up (grasp the top plate, from below).

Technique for performing the exercise. You need to lie down on a bench, take dumbbells in advance, and raise your arms to a right angle. Next, bend your arms at the elbow until a right angle is formed and straighten them back, not bringing them to straightening by 15–20 degrees. There should be 3-4 hikes and 8-12 repetitions in each hike. You can change the weight of dumbbells, as well as perform this exercise at home if you have special equipment.

For proper pumping triceps muscle in the gym or at home, you need to create a progressive program of triceps exercises. An important factor good growth muscle tissue, it is necessary to eat properly and recover normally.

It is important to know! When performing all of the above exercises in the amount of 8 repetitions per hike, but with heavy weight, you gain well muscle mass. When performing 12 repetitions per set, the workout goes better and relief appears faster.

For each type of genetics, certain exercises are more suitable than others. Because muscle fibers Each person reacts to stress differently.

At home

Pump up triceps muscle at home it is quite possible, but for this you need to purchase dumbbells and a special bench from a sports store. In fact, all triceps exercises can be done at home, the main thing is to follow the correct technique and choose the weight sports equipment. Below, we will give a list of exercises for triceps with dumbbells at home:

Close grip dumbbell press;
Bent over arm extension;
Dumbbell overhead press with two hands or one hand, standing and sitting.

In the gym

In the gym, it is easier to perform the above exercises, because you will be under the supervision of a trainer and if the technique is violated, the fitness instructor will give you advice on correction. A big advantage of training in gym, there is an abundance of sports equipment, dumbbells of different weights, and a fitness instructor can also help you perform exercises or provide support for large scales, for example, when doing a dumbbell triceps press or a French press. In the gym you can also buy sports nutrition, sports programs, containing a list of triceps exercises with dumbbells for men.

How to speed up progress with sports nutrition?

Often, depending on genetics or current circumstances, a person cannot train fully or adhere to required mode, this may be caused by a simple lack of time due to the large amount of work. In this case, it is recommended to use sports nutrition and a variety of anabolic drugs, the latter are usually used professional athletes who need phenomenal results. Upon admission sports nutrition the desired results are achieved much faster and the recovery period after training is also shortened, muscle mass becomes of better quality, excess fat mass is burned, and the overall tone of the body increases. Side effects There is practically no benefit from taking sports nutrition, with the exception of creatine, whose “side” is expressed in fluid retention in the body, but this is not at all critical. Next, we will provide you with a list of sports nutrition that both beginners and professionals can start taking:

Protein – used for weight gain;
Creatine – gives good tone and has a positive effect on strength results;
BCAA and amino acids – increase overall tone, promote fat burning and gain better muscle mass;
Gainers and pre-workout supplements energy drinks - give energy and promote rapid recovery endurance;
Glutamine – accelerates recovery after heavy training, improves sleep quality.

This list is not exhaustive, but it lists the most basic and necessary substances, trace elements, and amino acids. Such components are found in all food products, but do not forget about the main diet, which should be perfectly balanced in terms of proteins, fats and carbohydrates, as well as vitamins.

Few of the novice male athletes know how to pump up their triceps? Therefore, we decided to help and show the most effective triceps exercises.

If you really want to achieve excellent results in the gym, follow the instructions provided.

At the end of the article there is a small fitness program for women and men who want not so much to pump up their triceps, but rather to tighten weakened muscles.

How to pump up your triceps? And also the best set of effective exercises and exercises for triceps

Despite the fact that those who want to pump up their arms focus mainly on the biceps, there is an unimaginable variety of exercises that allow you to increase the volume and get the triceps into great shape.

If you put everything together basic movements, and then add modified versions of the most popular exercises to them, you can practice for almost a whole year without ever repeating any of the workouts completed. However, some elements are considered more effective than all others. These are the exercises presented in the following triceps program.

A modified version of classic push-ups allows you to work deeper and pump up the muscles you are interested in. These movements are not particularly difficult, and to perform them in the gym or at home you will need a minimum set of equipment, namely a special exercise machine or two ordinary flat benches. It is enough to find balance, leaning on both benches, then lower your torso down until a right angle is formed. elbow joint, then return to the starting position.

If such a load on the triceps seems trivial to you, add any weighting material, placing it on the hips. During vertical push-ups, you must carefully monitor the straight position of your back. If you lean forward during your workout, you will stop working your triceps and shift your focus to your chest muscles.

Plank push-up

Take a prone position, then modify it like a classic plank. The body weight should be balanced on the toes and forearms. The torso remains straight. Hands are spaced shoulder-width apart. This is yours initial position .

With your palms firmly planted on the floor, tighten your arms so that the load passes through your elbows and lift your torso off the floor. When training the triceps through this element, make sure that the abdominal muscles remain tense throughout the exercise.

Slowly lower your forearms back to a position parallel to the floor, allowing your elbows to bend. Repeat as many times as you see fit.

Triceps push-up

Modified version traditional exercise is not only aimed at the shoulders - by repeating the steps below, you will understand from your own experience how to pump the triceps with maximum efficiency.

Lie on a special mat on your stomach, place your hands closer to each other than if they were shoulder-width apart. Make sure your torso is raised above the floor at arm's length.

Lower your torso as you inhale until your chest partially touches the floor.

Using your triceps and partly your pecs, lift your shoulders and chest back to the starting position, squeezing your chest muscles. Exhale.

If you're new to the traditional push-up, try using your knees instead of your feet. In this way, you will eliminate unnecessary resistance that makes this element difficult to perform. In addition, experienced athletes and bodybuilders advise starting to do push-ups from the wall, not from the floor.

As soon as such a triceps workout seems simple enough to you, try to place your feet on a high surface (for example, on a bench) and thereby, on the contrary, increase the resistance.

French press with narrow grip

Choose a flat bench and lie on your back on it. Using a close grip (hands approximately shoulder-width apart), grab the barbell. Stretch your arms over chest, holding the projectile level. This is the starting position.

To target your triceps and shoulders rather than your chest, lower the bar slowly and be sure to keep your elbows as close to your torso as possible. This position of the hands distinguishes this exercise from a regular bench press.

Rest for a couple of moments and return the bar to the starting position, exhaling and maximizing the use of each triceps, not just the shoulder muscles. Straighten your arms, wait a couple of seconds, and slowly lower the barbell again. The downward movement must last at least twice as long as the upward movement of the projectile.

This strength element is perfect for beginners in sports and bodybuilding who have not developed enough strength, but are determined to pump up their arms. However, it should be remembered that with relatively little experience strength training you need to be very careful when choosing optimal weight. In addition, do not forget that the bar should go down to the middle of the chest - in no case further. Following technique and due care will ensure that you do not sports injuries and powerful triceps.

The exercise can be performed with a pair of dumbbells instead of a barbell. In this case, the palms face inward.

Bench press with one dumbbell

With your back resting on a flat bench, place your feet on the ground and grab a heavy dumbbell.
After making sure that the apparatus is parallel to the bench, lie down perpendicularly so that only your shoulders remain on the surface. Your hips should be below the level of the bench. Bend your knees and press firmly into the floor.
While contracting your triceps, lift the dumbbell directly above your ribcage. Both palms should support the lower sides of the projectile. This position will be the starting position.
Begin the movement by lowering the dumbbell toward your chest.
Return to the starting position with your elbows straight.

Cobra triceps press

Starting position: Lie on the floor on your stomach, bending your elbows and placing your fingertips in line with your chest.
Straighten your elbows and lift top part body and hips off the floor.
Once your elbows reach full extension, bend them again and lower back to the floor.
Repeat.

Isolated triceps extension with dumbbell

Take a dumbbell and sit down on a bench military press which will provide support for your back, or stand up straight.
Raise the apparatus to shoulder level, then lift it above your head. To pump up the right muscles, the entire arm should be in a perpendicular position relative to the floor. Extend your other hand to the side, either rest it on your side, or grab a stable surface with it. One way or another, it should provide sufficient support for the dumbbell arm, ensuring optimal triceps load.
Rotate your wrist so that your palm faces forward and your little finger points toward the ceiling. This position is the starting point.
Slowly lift the dumbbell behind your head, avoiding excessive movement in the shoulder area. Inhale and hold the tense position to tone your triceps.
Return to the starting position by extending your triceps and exhaling. It is extremely important that only the forearm moves when performing this element. The shoulder should remain motionless.
Repeat as many times as you deem necessary to individual training. Change your hand. You can pump up your arms with this exercise using a ski expander.

Bilateral isolated triceps extension

Stand up straight and grab a heavy dumbbell. Your feet should be approximately shoulder-width apart from each other. Slowly lift the dumbbell over your head until your arms are fully extended.
Resistance should be felt in your palms, which should be turned upward towards the ceiling. This is what the starting position looks like.
Making sure to keep your forearms as close to your head as possible, your triceps tight, and your elbows turned inward and perpendicular to the floor, lower the dumbbell behind your head in a semicircle shape until your forearms touch your biceps. Inhale at this stage and remember to always keep your shoulders still.
Return to the starting position, using your triceps to lift the dumbbell from its current position. Exhale and repeat.

Rest your palm and knee on the bench, then take a dumbbell in your free hand so that your palm faces inward and your shoulder is parallel to your body.

Pull the bar back, squeezing your triceps, straightening your elbow and allowing it to slowly return to the starting position after a short pause.
Keep your shoulders straight and motionless throughout the exercise.

Bent over unilateral triceps extension

Sit on the edge of the bench, lean forward a little and take the apparatus (dumbbell), bending your elbow at a classic angle. The palm should face inward.
Move your hand back. Raise the apparatus until your arm forms a line parallel to the floor. Hold the achieved position, then slowly lower your arm, relaxing the triceps. The shoulder should remain motionless. Do ten repetitions. Change your hand.

Lying triceps extension

To pump up not only your arms, but also your chest muscles, lie on your back on a bench and grab a pair of dumbbells. Hold them at your sides, just above your chest, with your palms facing inward.
Raise the dumbbells up, keeping your arms straight but not fully extended. Before reaching full extension, stop the movement, hold in the new position, and then slowly lower the dumbbells to the starting position, providing optimal load on the triceps.
Exhale, straightening your arms and lifting the implements, inhale for a short pause. Exhale again, returning the dumbbells to the starting position.

Ideal triceps exercise for women

Before the onset of summer, almost every woman begins to seriously worry about her own figure - after all, she will soon have to wear more revealing clothes, go to the sea, sunbathe and be the involuntary object of many male gazes. Girls try to pump up their abs, do squats and push-ups at home; some even dare to visit the gym.

But only a few, in pursuit of a flat tummy and toned hips, pay attention to an equally noticeable part of the body - the arms, the lack of tone in which can lead to unsightly sagging skin, excess fat and flabby muscles. It must be said that overly plump arms do not look very attractive even in long sleeves of autumn-spring clothes.

If you really care about your appearance, remember: it is important not only to reduce your waist and tighten your chest, but also to pump up your triceps - only in this case will your figure look harmonious. A universal set of simple, but surprisingly effective exercises is offered to the attention of all those interested.

They will not only allow you to gain beautiful triceps, but also strengthen your core muscles, which means they will strengthen your abs and reduce your waist. Add these simple elements to your daily workout routine, and within a couple of months you'll be proud to show off your slender, sexy arms while sporting trendy sleeveless summer clothes.

Professionals recommend doing triceps exercises three times a week for three sets. Focus on maintaining the technique and do not try to complete the workout as quickly as possible: it is better to work through the described movements slowly. If you usually train without equipment and apparatus, do not forget to purchase or simply prepare a couple of kilogram dumbbells and a jump rope in advance. These are fairly inexpensive equipment that will allow you to pump up the necessary muscles without much difficulty.

Arm raise with dumbbells

To ensure an even load on the triceps, this exercise is done separately for each arm. Hold the dumbbell with your right hand and spread your legs wide so that your left foot points forward. Bend your left knee and lower your torso until it is parallel to the floor. The right leg should remain straight and the shoulders should look forward.
Tightening your triceps, raise your right arm to shoulder level, pointing the dumbbell up at the ceiling. In this position, alternately raise and lower your arm several times, but not to the full height, but only two to three centimeters - up and down, respectively. The line from the shoulders to the wrists is perfectly straight.. Do 25 of these mini-lifts, then change your arm to pump it up too.

Simple triceps push-ups

Get into the starting position of a traditional push-up, then place your palms directly under your shoulders and feet waist-width apart. Lower slowly bottom part torso to the floor. Elbows point back. Don't put them too far from the body.

As soon as your chest touches the floor, push back up into a classic plank position. Throughout the entire exercise, the triceps, core and legs should be constantly tense. If such an element is difficult for you, modify it to suit yourself and lean not on your toes, but on your knees. Do ten repetitions.

Triceps extension

Hold one dumbbell in both hands. Carefully lift it up above your head. Roll your shoulders down and back, engaging your core muscles, not just your triceps. Keeping your elbows pointing exclusively forward, bend them, allowing the barbell to drop down and behind your head. Straighten your arms, returning the dumbbell to the starting position above your head. The abdominal muscles should be in constant tension. Repeat 20 times.

Side plank with dumbbell raise

This exercise allows you to pump up not only the problematic triceps, but also your core at the same time as your back muscles. Grasp your projectile with your left hand. Take a side plank position, resting on your right elbow, which should be strictly under your shoulder. Bring your feet together. Raise your legs (hips) so that your torso forms a straight line from your ankles to your shoulders. Straighten left hand, without leaving shoulder level. Then lower it along with the dumbbell so that your arm is parallel to the floor. Make sure your hips and chest are as high as possible throughout the exercise. Repeat ten times on each side.

After the side plank with dumbbell raises, you can organize a cardio interval. The load on the triceps is still insufficient, but the muscles easily get tired from concentrated training, and therefore it is advisable to alternate strength sets with intervals of cardio exercises. The proposed triceps exercise can also be made more effective. To do this, every few exercises, take a jump rope and jump on it for one minute, maintaining the highest possible frequency and speed of jumping. When working with a jump rope, try to use not so much your arms as a whole, but your wrists - modifying the movement will increase the load on the triceps.

Lateral arm raise with dumbbell

Take the projectile in your right hand. Spread your feet wide apart left leg forward. Bend your left knee; lower your torso until it is parallel to the floor. The right leg should remain straight. Shoulders should be kept straight and triceps tense.
Raise your right arm with the dumbbell to shoulder level and move it back behind your torso. The palm faces the floor. From this position, forcefully pull your entire right arm towards your body. Repeat this movement, moving your arm closer and further away from your body, until you have completed 25 repetitions, then switch arms.

2 in 1: abs and triceps with a ski expander

To successfully pump up your abs while paying due attention to your arms, purchase a ski expander and turn it on difficult exercise into your regular workouts.
Take the handles of the expander; Step on the middle of the cord with both feet so that your ankles are directly under your hips. Lean forward slightly, bending at the waist. You can bend your knees a little.
Pull your elbows back and focus on squeezing your shoulder blades together. While holding the handles of the resistance band, slowly extend your arms behind your back. Palms face up, triceps maintain tension. Perform this movement slowly. Then bend your elbows again. Adjust the length of the ski band to increase or decrease the load on your triceps accordingly. Perform three sets of 12 reps each.

Lying triceps extension (women's version)

Grab a pair of dumbbells (weighted enough so that your arms are tired after twenty repetitions of this exercise), then take a starting position lying on a fitness mat.
Hold one apparatus in each hand and raise your arms above your chest. Make sure your elbows remain level but not completely straight.
Slowly move both hands behind your head, bending your elbows at a classic angle. The dumbbells should lie on your sides on the gymnastics mat.
Raise your arms, squeezing your triceps and returning to the starting position. Repeat twenty times.

Simple press

To perform this element, pick up some weights (light weight dumbbells) and kneel down. Press your toes into the floor. Lean forward from your knees and bend your elbows at a classic angle.
Straighten your elbows and extend both arms back, palms facing inward and towards each other. Squeeze your triceps, then return to the starting position.
Repeat ten times. Perform three sets.

Back push-ups (female version)

Place your hands shoulder-width apart on the seat of a stable chair or bench.
Slide off the seat so that your pelvis is in front of the bench. Your knees should be bent. The feet are spaced waist-width apart and rest on the floor.
Straighten your arms, but keep your elbows slightly bent so that the tension goes to the triceps and not to the elbow joints.
Now slowly bend your elbows and lower your torso toward the floor until your arms form a traditional 90-degree angle. You need to make sure that your back is in close proximity to the bench.
Once you complete the movement, slowly push yourself back up, resting your palms on the seat of the chair or bench, and return to the starting position for 12 reps.

Bent over press

To pump up your arms, take a starting position with your feet shoulder-width apart, bending your knees and bending forward at the waist so that your back is almost parallel to the floor. Pull your stomach in, but don't round your lower back. The spine should be in a neutral position.
To engage your triceps, hold the weights in both hands. The palms face inward, the elbows are straightened, and the hands are directly under the shoulders.
Keep your knees bent and your back straight. Bend your elbows, drawing them back, and lift the dumbbells towards your chest, placing them on the corresponding sides of your torso. Focus on maintaining full control of the movement while trying to squeeze your shoulder blades together.
Slowly, slowly lower the exercises to the starting position, without relaxing the triceps - it is at this moment that you will develop problem muscles. You can pump them up only if you observe the principle of being as slow as possible while doing the exercises.
Do twenty repetitions.

Extension on a gymnastic ball

Although this exercise was invented specifically for those who want to pump up their triceps in the shortest possible time, it can tone almost all the muscles of the upper torso and core.
Sit on an exercise ball, holding a medium or medium dumbbell in your hands. heavy weight. Slowly walk your feet forward until your shoulders, neck and head are resting on the ball. Feet should be waist-width apart, knees bent over ankles. Tighten your abs and keep your pelvis elevated so your thighs are parallel to the floor.
Maintain this stable position using your lower torso. Bend your elbows slightly and keep your arms raised above your head. This is your starting position, which allows you to pump up not only your triceps, but also your core muscles.
Exhale to fully engage your abs. Lower the apparatus down towards the ball, bending your elbows (this movement is known in Russian sports slang as a “French press”, but in English-speaking countries it is called a “skull crusher”), so be careful where exactly your ball is lowered. dumbbell). Stop before you feel changes in the position of all parts of the body. With extreme care, raise your arms back to the starting position. The slower you move, the faster you can pump up your abs and triceps.
Do 12-15 reps. On the day of arm training, it is advisable to perform three sets.

Triceps press on fitball

To pump up problematic muscles, including not only the arms, but also the chest muscles, you can replace the traditional bench press with a modified exercise on a gymnastic ball or fitball. Such exercises will allow you not only to achieve your initial goals for pumping, but also to improve your ability to maintain balance. The triceps, chest and back will tighten almost simultaneously.

Sit on an exercise ball or exercise ball, holding dumbbells in each hand. Your feet should be firmly on the floor. Slowly lean back while simultaneously “walking” your feet forward so that your head, shoulders and upper back remain on the exercise ball. You can pump up your triceps on a bench, but an initially unstable ball will ensure ideal training of the necessary muscles.
Bend your knees to the traditional 90 degrees and be sure to keep your thighs parallel to the floor and your feet waist-width apart. Hold both dumbbells at chest level.

Inhale and tighten your abs, and as you exhale, slowly straighten your arms, placing them above your head and engaging your triceps. Your hands should be shoulder-width apart from each other.

Inhale and slowly lower the dumbbells until they are level with your chest. To pump up problematic triceps, try to keep the exercises parallel to each other. The wrists should be kept in a neutral position (straight, not bent).

Perform three sets of 12 repetitions.

How to Incorporate Triceps Exercises into Your Daily Workout

If you want to follow the example of successful bodybuilders, try to set yourself not only realistic and achievable goals, but also practical ones. Pumping up most muscles is not difficult, but to develop the perfect “horseshoe” (as triceps are sometimes called in professional slang), you need to carefully consider your training schedule. There are three options available to you sports schedule. All three contribute to achieving the main goal: to harmoniously pump up all the muscles that matter.

First option

Monday: arms (including triceps), abs.
Tuesday: legs, buttocks.
Wednesday: deltoids, arms (biceps), back.
Thursday: no training.
Friday: arms (mainly biceps, triceps), abs.
Saturday: no training.
Sunday: no training.

Second option

Monday: chest, core, triceps.
Tuesday: buttocks, legs.
Wednesday: back, abs, maybe arms.
Thursday: chest, core, triceps.
Friday: legs.
Saturday: back, biceps, abs.
Sunday: rest.

Third option

Monday: back, legs, core.
Tuesday: quadriceps, chest, triceps.
Wednesday: no training.
Thursday: back, legs, core.
Friday: quadriceps, triceps, chest, deltoids.
Saturday: closed.
Sunday is a day off.

You can vary the types of workouts yourself, modifying them according to individual preferences. If you have become familiar with the types of arm exercises, you already know how to pump up your triceps both in a specialized gym and in the comfort of your own home. Add the movements you like to your arm day routine, or add triceps exercises to any other activity - the results will become obvious in the foreseeable future.

Many experienced athletes, coaches and fitness instructors advise against performing excessive repetitions of each triceps exercise - even if you would like to tone these muscles as quickly as possible. It is better to limit yourself to nine to twelve repetitions, since if you exceed this figure and exercise too vigorously, you will have every chance of experiencing such an unpleasant phenomenon as overtraining.

In addition, with each repetition your efficiency will decrease due to fatigue and the need to repeat the same movement over and over again. If you don't know how developed your triceps are and how quickly you can pump them up, it's best to start with nine sets of each exercise. The slower you go, the further you will go: you shouldn’t overstrain your arm muscles and risk discovering the characteristic symptoms of overtraining. Although triceps may not seem particularly important to you, excessive load even such an inconspicuous muscle can be a trigger for depression, a sharp decrease in the effectiveness of training in the gym, and even weight gain. excess weight due to the instinctive deposition of additional fats under the influence of stress on the body.

You should rest between sets for 30-90 seconds. Powerlifters rest for 3-5 minutes to achieve maximum performance. effective results and build triceps worthy of the cover of a sports magazine. Choose one exercise for every three sets.

This approach ensures due attention problem areas and guarantees a full load on all three heads of the muscle - they definitely need to be properly pumped up if you are worried appearance your shoulders. If you constantly change the type and intensity of the load, the triceps and other muscles of the upper body will not have time to get used to the monotonous workout and will finally begin to develop harmoniously.

We recommend that you read a very informative article on how to build broad shoulders. In this publication, you can see the technique of performing exercises from best trainers Russia. Also, if you have any questions, ask them in the comments below the article! We hope we have answered all your questions about triceps curls. See you soon…

Gamarjoba, friends! Today I want to ask you why many people don’t go to the gym? Some make the excuse that they don’t have time, some have it too far from home, and some don’t have it at all because they live in a small village or town.

Often the reason is shame for a blurry body. In general, we have plenty of prerequisites for studying at home.

Therefore, anticipating this demand, I want to offer you something. Today we will talk about how to pump up triceps at home and in the gym, using exercise machines, dumbbells, barbells and improvised means.

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Even if you don’t have dumbbells, then two can perfectly replace them. plastic bottles of different capacities (from 0.33 to 2 liters), filled with sand.

You can add water here and get about 4 kg of weight in the maximum volume.

If you want to show off in front of your friends, you can say that you are now into multibuilding.

In fact, multibuilders are precisely those who engage in strength exercises in any conditions: at home, on the street, on a tram or on a hike. In this article you will find videos and descriptions of how to perform certain triceps exercises - this is the base that you cannot do without.

Pumping up triceps in the gym

There are also a lot of exercises for pumping up the triceps. We will look at the most used and effective ones, and by doing them, you won’t need the secondary ones.

As has already been said many times in other articles, do not work on one muscle group; for example, if you only train triceps, the end result will be unattractive arms.

Qualitatively work all the muscles of the arms, from the hands to the shoulder blades. Follow the execution technique, endurance, and then success is guaranteed.

As we know from the previous article, the triceps is the triceps muscle of the shoulder. Located on back surface hands, if this muscle is well developed, when you look at it, the image of a horseshoe immediately pops up. The triceps is responsible for extending the arm at the elbow joint.

Mission: pump up the upper triceps head, upper chest and front deltoids. Strength and volume also develop, and the density of the triceps itself increases.

Number of approaches:

Execution technique

1) Take horizontal bench and place it under the barbell racks, adjust it so that when you lie down on it, the bar is directly above your head, preferably at eye level.

2) Sit on a bench, bend a little at the waist, make sure that the rest of the body, that is, the head, shoulders and posterior muscles(buttocks) were pressed tightly to the bench.

It also happens that there may be no racks for the barbell; in such cases, you will need a partner who will serve and receive the barbell.

3) We take the bar with an overhand grip. Since we are performing a triceps exercise, make the distance between your palms less than shoulder width. Width adjustment depends on: the variety of bar and your ability to hold a barbell with weight.

4) The next step is to push the barbell up until your arms are fully straightened. The bar should take a position above the neck.

5) Take a deep breath and fixate the breath, lower the barbell to the chest to the bottom.

6) As soon as the bar touches your chest, without unnecessary stops, immediately press it up.

7) After going through the most difficult part of the lift, exhale and press the barbell.

8) At the highest point we take a short pause, during which we need to tighten our triceps as much as possible.

9) While performing the set, pay attention to your elbows; their movement should occur along the sides and not diverge to the sides. Bend your arms in a vertical plane. Don't do the exercise too fast or too slow, do it at a moderate pace.

Some tips:

1. The triceps exercise “close grip press” must be done on initial stage training these muscles, this will allow you to deadlift Weight Limit.

When pressing with a narrow grip, the most heavy weight than in other exercises for this muscle group.

2. Control the bar, not letting it go either to the right or to the left. To get this under control, at the initial stage take correct grip, with palms equally spaced from the center of the bar. You can use an EZ bar - it’s easier to control the barbell.

3. Don't pause at the bottom. By pausing, you shift the load from the triceps to the pectoral muscles. As soon as the barbell touches your chest, immediately begin pressing it up. It is forbidden to spring the barbell from the chest.

4. Holding your breath while lowering the bar allows you to develop greater force and is accompanied by a strong fixation of the spine in the correct position.

5. By arching your back, you help yourself with your body to press the barbell, so - in no case should you do this! Firstly, you can damage your spine, and secondly, you reduce the load on the pumping muscles.

6. Don't use a grip that is too narrow - this will cause you to push your elbows out to the sides, which is not good. The load on the triceps is reduced and there is a chance of losing control of the barbell.

Remember: the larger the bar you work with, the wider your grip needs to be to control the balance of the barbell. It is recommended to use a short bar.

7. When you sit on the bench, make sure that the bar is above eye level, and in the starting position - strictly above your neck. In the lower position, the bar should be located at the lowest point of the chest.

Mission: pump up all three heads of the triceps, but most of all their middle. You increase the mass and thickness of your triceps.

Number of approaches: 3-4 sets of 8-15 repetitions.

Execution technique

1) We take two benches and place them parallel, the distance should be 80-90 cm. We sit on one bench, wrap our fingers around its edge, palms should be shoulder-width apart and rest against the bench, elbows facing back.

Resting on your hands, place your feet on another bench. For a more complete picture, see the photo above.

2) Straighten your arms, thereby lifting your pelvis off the bench, move it forward so that it ends up behind the bench.

To increase the load, you can use additional weight, for example, placing a disc on your hips.

3) Inhale, bend your elbows and slowly lower yourself between the benches until you feel that your triceps are well stretched.

4) At the lowest point, we fix our breathing and pull ourselves up, our arms should straighten completely. Perform push-ups without spreading your elbows to the sides; they move backwards.

5) Exhale after overcoming the most difficult section.

6) In the upper position, take a short pause, at which point you need to tense your triceps as much as possible, then proceed to the next repetition.

Some tips:

1. In addition to the triceps, this exercise involves the big pectoral muscle and deltas, which are maximally loaded at the initial stage during ascent. By pulling yourself up as much as possible, you set heavy load specifically for the triceps.

2. When lifting, do not spread your elbows; spreading your elbows helps reduce the load on the muscles being pumped and transfers it to the latissimus dorsi muscles and. Also, when spreading your elbows, there is a possibility of injuring the shoulder joint.

3. While performing triceps exercises, try to keep your arms closer to your torso, and extension should occur in a vertical plane. Correct technique will allow maximum load on the triceps

4. A little trick: in the initial position, place your palms a little wider than your shoulders, this will allow you to avoid turning your elbows to the sides.

5. Direct your gaze straight, do not tilt your head down.

6. For maximum load on the triceps, fully extend your arms in the upper position, just do not fix the elbow joint.

7. When performing the full amplitude, extra weight may not be necessary, your own weight will be enough to properly work out the triceps. The weight is recommended for athletes with at least a year of experience.

French bench press

Mission: to pump up the long back heads of the triceps, as well as lengthen and thicken the bottom of the triceps.

Number of approaches: 3-4 sets of 8-15 repetitions.

Execution technique

1) Lie down on a horizontal bench, firmly rest your feet on the floor. Straighten your arms completely so that they are perpendicular to the floor and ask your partner to pass the barbell.

3) Take the bar with an overhand grip and push the barbell up.

4) We take the starting position: straighten our arms with the barbell and move them back, 45 degrees vertically towards the head.

5) In the starting position, take a deep breath and fixate your breathing. Keeping the upper part of the arms motionless, smoothly lower the barbell to the top of the head.

6) In the lower position, we do not stop; changing the direction of movement, we raise the barbell up to its original position; while lifting, we do not exhale and do not move our elbows forward. Until the exercise is completed, the upper arms should remain motionless.

7) Only after reaching the starting position, pause for 1-2 seconds, at which point you should exhale and tense your triceps as much as possible. Then the exercise is repeated.

Some tips:

1. Choose a barbell weight that you can control. A barbell that is too heavy will not allow you to hold it at a 45-degree angle, and you will be forced to push your elbow forward as you lift. This technique with a heavy barbell has little effect.

2. The main thing in this exercise is to fix your arms at an angle of 45 degrees and fully straighten your arms at the top point.

3. Although the exercise is aimed at developing the three heads of the triceps, the peak falls on the long head of the muscle. It is clearly visible when looking at the hand from the side.

4. When performing the French press, do not place your feet on the bench - this entails loss of balance and injury.

Seated French press EZ-bar

Mission: pump up the posterior long head of the triceps, especially its lower part. The long head of the triceps is also detailed.

Number of approaches: 3-4 sets of 8-15 reps

Execution technique

1) Set the back of our bench to a vertical position, sit on the seat and place your feet firmly on the floor. You can do it simply while sitting, without a backrest.

2) Keep your back straight and bend your lower back slightly.

3) We take our EZ-bar with a narrow grip from above, by the curved parts of the bar, that is, the palms should look at each other, and make the grip between the palms less than shoulder width.

4) Push the barbell up so that the bar is above the top of your head. The body and arms should be straight and in vertical position.

Lift your chin up or place it parallel to the floor. Using all the points, you will reach the correct starting position.

5) From the starting position, take a deep breath and fixate the breath by bending the elbows and lower the bar behind the head.

6) During execution, we monitor the upper part of the arms (from the elbow to the shoulder); they must be motionless.

7) The barbell should be lowered behind the head until the triceps are fully stretched; at the end point we do not stop, but strain the triceps as much as possible and pull the barbell up to the starting position.

8) You should exhale only after fully straightening your arms or after passing the most difficult section.

9) At the highest point, take a short break and strain the triceps as much as possible.

Some tips:

1. Do not round your back; to do this you need to tense your lower back muscles and keep your spine in an S-shape.

2. Elbows, body, shoulders and legs should remain motionless until the end of the exercise. The only thing that moves is the elbow joint.

3. For maximum contraction of the long head of the triceps and olecranon muscle, at the top point, extend the elbow joint as much as possible.

4. The EZ bar is more practical than the straight bar; it reduces stress on the wrists by turning the palms towards each other.

5. Do not use a very heavy barbell, it leads to rounding of the back, which can lead to injury.

6. You should not do this exercise if your shoulder joints are not flexible enough.

7. While performing the exercise, do not push your elbows forward, there is a possibility of losing your balance.

8. If you find this exercise difficult, you can try doing it standing. This will recruit additional muscles, making it easier to hold the barbell overhead.

French press in a seated machine

Mission: to pump up the long posterior head of the triceps, also allows you to visually separate the triceps from the biceps.

Number of approaches: 3-4 sets of 8-15 repetitions.

Execution technique

1) Find the right simulator, install the desired handle (straight or bent).

2) We sit on the bench, our back is directed towards the block, our feet rest on the floor. The next step is to straighten your arms and bend them at the elbow joint behind your head, ask your partner to give the handle.

We grab the handle with a narrow grip, that is, the palms are facing the ceiling, and the distance between them is less than shoulder width.

3) Bend your lower back slightly and fix your torso in a vertical position.

Bend your arms behind your head, elbows slightly apart to the sides and pointing up, gaze directed forward - this will be your starting position.

4) Take a deep breath and fixate your breathing. We extend our arms and press the bar up, keeping our elbows motionless.

5) In the highest position, the arms should be fully extended and the handle should be above the eyebrows.

6) The next stage is to exhale and fix the arms in a straight position. Inhale and smoothly lower the handle behind your head. At the bottom point, do not stop, immediately continue the exercise.

Some tips:

1. Watch the position of your torso and back. The torso should be straight and the lower back slightly arched; the lower back muscles should not be relaxed until the end of the exercise.

As soon as these muscles are relaxed, the back will immediately round and the body will move forward, this can end in failure - leading to injury.

2. At the top point, fully straighten your arms - this will allow you to use the pumped muscles as much as possible, in principle, this is what we need.

3. Make sure that the upper part of the arms (from the shoulder to the elbow) assumes a vertical state as much as possible and remains in a fixed position without making various movements.

By bringing your elbows forward, you lighten the load on your triceps, so you shouldn't do this.

4. Direct your gaze straight and keep your chin level. If you lower your head, your spine will round, which can be dangerous to your health.

5. The main role in this exercise is not played by the maximum weight, but by the execution technique and the correct form of movement.

6. The French press is performed both standing and sitting, but standing is much easier due to the inclusion of additional muscles.

Press to the bottom in a block machine

Mission: pump up the lateral (side) and long head triceps. Excellent for highlighting the lateral part of these muscles.

Number of approaches: 3-4 sets of 8-15 repetitions.

Execution technique

1) We hook the rope handle to the cable that passes through upper block. We move away from the machine and grab the handle, neutral grip, that is, your palms are directed towards each other. Leg position: straddling or parallel.

2) We tilt the body a little forward, 10-15 degrees, and also place the elbows a little forward. In this position, the cable should be taut and the hands should be at shoulder level.

3) Take a deep breath and fixate your breathing, bend your arms down, while trying to keep your elbows as close to your sides as possible.

4) We also do not move our elbows, do not move our body forward and do not squat. All parts of the body, except the elbow joint, must remain motionless.

Important point! When straightening your arms, when you see that your little fingers are below your elbows, slowly turn your hands and spread your arms to the sides so that after fully straightening your arms, your palms look at your hips.

5) At the moment when your arms are fully straightened, exhale and fix this position for a few seconds. Then proceed to the next repetition.

Some tips:

1. For a good stretch of the long head of the triceps, tilt your body forward and push your elbows in front of your body.

2. When performing the triceps exercise, do not weaken your grip and do not straighten your wrists.

3. We also extend the forearms and hands into one line.

4. At the moment of turning the hand, when the palms are directed towards the hips, the contraction of the triceps increases.

5. Do not lean your body forward and do not pull your elbows back; this makes the triceps easier to work by connecting other muscles.

One-arm press with reverse grip

Mission: pumping the lateral and medial heads of the triceps. Also entails drawing detail and striping of the triceps.

Number of approaches:

Execution technique

1) We position ourselves sideways to the machine, the right hand should be in the same vertical plane with the upper block.

2) Place a D-shaped handle on the cable and grab it from below, that is, your palm is facing up. Step back with your left foot to ensure your arm is straight in front of your body.

3) Take the starting position: straighten your shoulders, create a slight deflection in your lower back, and straighten your back.

The arm with which you will perform the exercises should be bent and positioned as close to the right side as possible, with your forearms extended in line with the cable and facing the upper block. Pull the cable until the loads are lifted from the supports. This position is the starting point.

4) We inhale and fixate our breathing, using our muscles we pull the handle to the lower position, extending our arm at the elbow in front of the cable.

5) Extend the arm completely, then exhale and strain the triceps muscles as much as possible, remaining in this position for a few seconds.

6) Then follows a smooth bending of the arms in front of the body itself, the handle should reach chest level, the load should not touch the stops.

7) After completing the required number of repetitions on one arm, turn your other side to the machine and perform the same number on the other. Execution speed is moderate.

Some tips:

1. From the beginning to the end of the exercise, do not try to relax your abs and lower back muscles; also try to keep your spine in a state of bend and your torso in a vertical position.

2. Do not bend your wrist until the end of the exercise, but keep everything in one line: hand and forearm.

3. The elbow of the hand performing the exercise should be kept as close to the side of the body as possible. If you abduct your elbow, the load shifts to another muscle group.

4. This exercise can also be performed with both hands.

Extension of the arm with a dumbbell from behind the head

Mission: pump up the top and middle of all three heads, draw the top of the triceps.

Number of approaches: 3-4 sets of 8-15 repetitions.

Execution technique

1) We sit on a bench, placing our feet firmly on the floor. Then we take the dumbbell in the right hand, or in the left, it doesn’t matter, straighten your back.

2) Then raise the dumbbell up to a vertical position. We bend the elbow joint and thereby place the dumbbell behind the head. The grip should be neutral, that is, the palm is directed forward, the little finger is in the upper position.

3) Starting position: the elbow of the hand with which the exercise will be performed should be directed upward, the torso position should be vertical, the lower back should be slightly curved, the chin should be parallel to the floor.

4) Have you accepted the starting position? Now take a deep breath and hold your breath, using your triceps muscles to lift the dumbbell. Do not forget that movement should be carried out only in the elbow joint, the rest of the body is motionless.

5) As soon as the dumbbell reaches the top point and the arm reaches a vertical position, hold for 1-2 seconds and, exhaling, tighten your triceps as much as possible.

6) At the final stage, we bend the arm, without relaxing the triceps, and smoothly return the dumbbell to its original position. A short pause and perform the next repetition.

7) Having done the required amount on one hand, transfer the dumbbell to the other and perform the same number of repetitions.

Some tips:

1. Keep your back straight, do not twist it. This causes you to lean your torso forward, which puts a lot of pressure on the spinal discs and shoulder joint. Follow the technique until the end of the set.

2. Keep the upper part of your arm, which is the space from the shoulder to the elbow, in a vertical position, do not shift it, otherwise the effectiveness of this exercise will not be as significant, and displacement also causes a greater load on the elbow, which is not good.

3. Do not straighten your arm until the elbow joints lock.

4. Can be performed both sitting and standing (it will make it easier to keep the torso in an upright position).

Bent over arm extension with dumbbell

Mission: will allow you to express the relief of the triceps, pump up all three heads, mostly the lower part.

Number of approaches: 2-3 sets of 8-15 repetitions.

Execution technique

1) Find a bench, stand sideways to it and rest your left palm and the same knee on it. Right leg we place it a little back, this is necessary so that the body takes a horizontal position.

The supporting arm is located perpendicular to the bench and should be in a straightened state. You can also not use your knee to push, but simply spread your legs apart, but you must ensure that your back is arched in the lower back and your body is parallel to the floor.

2) Grab a dumbbell, the grip is neutral, that is, your palms are directed towards the body, tense your muscles, bending your arm, raising your elbow just above your back, maybe at the level of your back.

In this position, the elbow joint should be at a right angle, your forearms should be strictly perpendicular to the floor, and the dumbbell should hang freely.

3) Take a deep breath and fixate your breathing, strain your triceps muscles and try to straighten your arm, while keeping the top of your working arm motionless.

4) At the highest point, the arm should be straightened and in line with the body or slightly higher.

5) Also at the top point, exhale and tension the triceps to the maximum. Keeping your upper arm stationary, slowly lower the dumbbell to the starting position.

6) Perform the exercise without various jerks and pushes. After completing the required number of repetitions to the right, switch to the other hand.

Some tips:

1. Borrow correct position body, if your shoulders are located higher than your hips, then the amplitude is reduced - this will not allow the triceps muscles to be maximally loaded.

2. Correct execution technique leads to efficiency. Don't forget to hold your breath to hold your body.

3. Don't use dumbbells that are too heavy.

4. Do not turn your body, lifting your shoulder up - this curves the spine and takes the load off the triceps.

Simple triceps workout at home

They usually start with a light warm-up to prepare the body for further stress. We spend 5 to 10 minutes on it.

In other variations, you can find this exercise without lifting your legs onto a chair. The easiest way to do push-ups is if you bend your knees. This is a level that even a beginner can master. Try to squat as deeply as possible.

A more difficult position is with extended legs. And if you raise them to an elevation, then this will be the most labor-intensive option.

If this exercise seems very easy for you, then without any problems you can put any weight on your feet, even a suitcase with nails.

Let's not move far from our units and we will do exercises called Hannibal push-ups. Ideally, it is performed on a wall bars, but you can get by with simpler means at hand. We rest our hands on the headboard of the bed, placing them as narrowly as possible. We keep our body straight and try to get as low as possible. Then we return to the starting position with outstretched arms. When performing any exercise, we try to bend and straighten the arm at the elbow as much as possible. Do you feel your triceps working?
You can do push-ups on one arm . That is, this is a completely standard body position, only one hand is placed behind the back or pressed to the side. Your feet can be placed on some kind of platform or stand to make the task more difficult.
There is another option for push-ups - on the edge of the fist. The hardest thing to do is if you lock your hands.
After we have worked with our weight, it is advisable to find objects that you will use as weights. Ideally, this should be a collapsible dumbbell weighing about 20 kg. If you don’t have dumbbells, then you can get by with a 16 kg weight. As a last resort, take a regular backpack, a briefcase with a heavy load, or a 5-liter bottle of water. We will do dumbbell presses or overhead weights. Let's take ours power unit and slightly bent arms hold it behind your head. And begin to bend and straighten your arms. If the weight of your load seems insignificant to you, increase the number of repetitions. You can work with each hand individually.

Pumping the triceps on the horizontal bar or on the uneven bars

In my opinion, this is a job for those more prepared in physically of people.

Let's start with the simplest. We approach the bar, take ourselves high enough and try to give the body a straight line with a slight slope. We begin to do push-ups. This will give us the opportunity to warm up the ligaments.

On the next approach, we take it a little lower. The closer to the ground we do push-ups, the more difficult this complex will be. Accordingly, load and efficiency increase.

One arm pull-ups. The highlight of this exercise is that we do pull-ups in any style: either jerkily or very slowly. The main thing is to lower yourself very smoothly, using the full strength of this muscle as much as possible.

The bar should be at the level of your shoulders, and your body should be correct execution lifts off the ground. In fact, you swing in the air by bending and straightening your arms. It is important to perform this exercise quite sharply.

Now let's do it direct push-up on the bar. This is a very difficult exercise, because you will not only have to keep your body balanced at an angle, but also bend and straighten your elbows.

If you have a ladder type in your arsenal Swedish wall, then you can bend down lower and do close grip push-ups. The elbows should be pressed as close to the body as possible.

The most effective classes will be when working with bars. In this case they have proven themselves to be excellent dips. Try to press your elbows as close to your body as possible. You can make it more difficult by trying to keep your body parallel to the ground.

Of course, there is no point in doing everything here. Choose 3 or 4 exercises from this complex and work with them during one workout. In general, if you systematically do at least some of these exercises, you will quickly turn your triceps into beautiful muscles.