Safe exercises for triceps. The best basic exercises for triceps. Triceps workout in the gym

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The topic of today's article is how to pump up triceps. You will learn about the most effective triceps exercises, the features of its training and the rules for compiling a training program for the triceps muscle of the shoulder.

Let's not disregard such little things that few people talk about, but without which the harmonious development of the triceps will be difficult.

How to build triceps: the basis of training

In training small muscles like the triceps, it is vital to follow two principles:

• Learn to turn off secondary muscle groups from work. For example, doing close-grip bench presses or push-ups on the uneven bars will make your chest grow more than your triceps. This is the most common situation.
• Learn how to load the necessary bundles. The long head of the triceps, almost always lags behind the outer and middle.

In order to respect these principles, the technique of performing exercises should be at the head of the training. The peculiarity of triceps training is that it is a small muscle group. At the slightest technical flaws, the load will be sprayed throughout the body, as a result, the triceps will receive less stimulation, which means it will not grow. You will be stuck in one place.

Triceps are often undeservedly deprived of attention by novice athletes. It is he who forms massive hands, because. its mass is 2/3 of the mass of the hand.

Triceps is a horseshoe-shaped muscle consisting of three bundles. These three beams in the elbow area narrow and pass into one tendon, with the help of which the main function of the triceps is performed - extension of the arm at the elbow.

Any exercise for triceps affects all three beams as a whole!

However, the degree of impact of the load on different beams is completely different. This is due to the fact that the tricep heads have different attachment points in the upper arm.

The peculiarity of the long head of the triceps is that the point of the upper attachment is located on the shoulder blade. And in order to minimize the long beam of the triceps, it is necessary to take the elbow back.

The medial (or middle head) has a short profile and a long tendon. This creates the appearance of a void between the lateral and long fascicles of the triceps, forming a horseshoe shape.

Due to the fact that the middle bundle of the triceps is located close to the elbow in the most convenient position, plus everything has a wide shape, when working with a small load (light working weight, warm-up approaches) first of all he will work. Increasing the weight in exercises to help the medial bundle comes lateral, and when turns on and long bun triceps.

The main difficulty in the harmonious development of the triceps is training the long head. And for its successful development, you need to know the following:

• The greater the working weight of the exercise, the more the long head of the triceps is included in the work.
• To turn on a long beam, you need to take your hand back or bring it up, as an example, the standing French press.
• For greater stimulation of the long head of the triceps, the shoulder joint must be involved. The simplest example is the French bench press, when the arms in the starting position are slightly tilted towards the head. The amplitude of movement is such that the projectile is launched behind the head. The shoulder joint bears a constant static load.
• The closer the elbows are to the body, the more the long head of the triceps works.
• The long head of the triceps works harder when the hand is supinated (palms facing up). During pronation (palm facing the floor), most of the load is carried by the outer part of the triceps. As an example, this is the extension of the arms on the block with a reverse grip.

During the training of pushing muscle groups (triceps, chest, legs and deltas), categorically avoid cheating(weight lifting with the help of the whole body). Because almost all triceps exercises are single-joint, the working joint carries an increased load. During cheating, the load on it is super-maximal. The body deliberately limits your capabilities when you fail to complete the next repetition. This is a signal that the ligaments, joints, muscles, central nervous system are not yet ready for such loads.

If you continue to perform the exercise in jerks, jerks, then sooner or later this will lead to injury. So do all the hard work on the compound lifts (dip-ups and close-grip presses) and then move on to the single-joint isolation exercises. Triceps will be well warmed up and pre-tired. To stimulate it, huge traumatic weights will no longer be needed.

Triceps exercises

What are the most effective triceps exercises?

Read other blog articles.

If you want to know how to build horseshoe-shaped triceps that will just drive others crazy, then you definitely need to read this article and perform these triceps exercises.

When it comes down to it, the triceps tend to get overlooked. For most people, strong arms are biceps.

But, oddly enough, biceps take up much less volume in your arms than larger triceps.

That is why triceps pumping is one of the little-known "secrets" in achieving the desired effect of large pumped up arms.

For example, your hands might look like this:

If this is too much for you, then here is a recent snapshot of mine that illustrates a more realistic result in achieving:

And in this article I will tell you how I achieved this (and how you can achieve the same)

So let's start with overview triceps muscles, and then we will delve into how to pump them up effectively.

Triceps, or, in scientific terms, triceps brachii, is the triceps extensor muscle of the posterior group of the shoulder.

From Wikipedia:

Triceps brachii (triceps; lat. musculus triceps brachii) - the extensor muscle of the posterior group of the shoulder, occupies the entire back side of the shoulder, consists of three heads - long (caput longum), lateral (caput laterale) and medial (caput mediale).

Functions: Due to the long head, the arm moves back and brings the arm to the body. The entire muscle takes part in the extension of the forearm.

Fastening

The lateral head of the triceps (lat. caput laterale), begins with tendon and muscle bundles on the outer surface of the humerus. The medial head of the triceps (lat. caput mediate), has a fleshy beginning on the back surface of the middle third of the shoulder. The long head of the triceps (lat. caput longum), begins with a strong tendon from the subarticular tubercle of the scapula. The muscle formed as a result of the connection of the three heads passes into a flat wide tendon, which is attached to the olecranon of the ulna.

Here's what the triceps brachii looks like:

As you can see, when all three muscles become visible, they will acquire a kind of "horseshoe" shape.

Also, you can see that the lateral head (or, as it is also called, the lateral head) is the largest muscle of the three triceps muscles, which, as it develops faster than the others, determines general form your triceps.

In short, when people talk about "big triceps" they really mean big lateral heads.

However, if you want to get a full-fledged volumetric, 3-D look, then you need to properly develop all three heads of the triceps.

Luckily, this is pretty easy to do.

Easy ways to build triceps

There are many theories about how to build triceps muscles.

Some say that you need to focus on frequent workouts at an accelerated pace and really feel that burning sensation in your muscles.

Others believe that it is enough to train several times a week.

There is also an opinion that triceps does not need to be pumped at all. Instead, focus on pushing exercises like the bench press and overhead press. Well, I've experienced all of the above, I've also worked with thousands of people, and here's what I found out:

1. Most people need to purposefully pump their triceps to get the size and definition they want.

Reinforced chest muscle training will help in the formation of the triceps, but this is unlikely to be enough to achieve the desired size and relief.

1. Heavy compound exercises are ideal for building strength and size. High rep sets, rope exercises on a block machine and French press (triceps machine) can be included in your workouts, but they will not replace exercises with heavy dumbbells.
2. One enhanced triceps workout per week is enough. An important part of what you need to do correctly and consistently is volume, that is, the total number of repetitions that you do each week.

This is especially important when you are in gym, (especially when exercising with a lot of weight), the main rule of which is:

The harder your sets, the less you can do per week without the risk of overtraining. This is especially true for really hard lifts like deadlifts, squats, because the harder your workout, the more time it takes for your body to recover from it. Now, after I've tried many different split workouts and frequency schemes, here's what works best in two extended reviews.

If your training includes heavy weight exercises (80-85% + 1 PR), the optimal volume should be in the order of 60-70 reps every 5-7 days.

This applies not only to triceps, but, as a rule, to any other major muscle groups.

In the case of the triceps, we also need to take into account the fact that they are actively involved in your pressing exercises.

If you're doing, say, about 60 reps of the chest press per week to build your chest, and about 15-20 reps of the overhead press to sculpt your shoulders, then an extra 60 reps of weighted triceps training will be superfluous.

Although, by dropping the reps to 30-40 for triceps, you'll find that it encourages additional muscle growth without the hassles of overwork.

However, every day I meet people whose triceps are very "stubborn" even with the right training. In this case, I recommend that they do the following every week:

• 9 sets of reinforced (4-6 reps) chest presses, plus 3 sets of triceps exercises of 8-10 repetitions at a time;
• 3 sets of enhanced overhead press after a couple of days;
• 6-9 sets of enhanced triceps exercises a few days later.

This small increase in weekly volume, of course, will not have an instant magical effect, but it will help to overcome the "stubborn plateau" of muscle growth.

And now that we have the main theoretical points of training in stock, let's look at 5 the best exercises for triceps.

The best exercises for triceps

Ignore magazines with articles about muscle mass.

You don't have to do 50 types of triceps exercises to build great arms.

In fact, out of the many, many triceps exercises you can do, only a small handful will really help. Next, I will tell you how to build triceps using the most effective exercises for training the triceps brachii.

For example…

1. Close Grip Bench Press

If I had to choose only one exercise for the triceps, it would undoubtedly be the close grip bench press or back push-ups.

Both of these exercises are aimed at strengthening the lateral head of the triceps and, moreover, give impetus to the development of the chest muscles.

2. Push-ups with an emphasis on the back

There are two types of push-ups with an emphasis on the back: from the gymnastic bench and from the uneven bars (vertically)

I prefer the bar dip because it's easier to do push-ups with extra weight and helps to train your shoulders and chest. But for triceps, both methods are equally good.

Here is a bench press:

But from the bars:

3. Overhead Dumbbell Press

The dumbbell overhead curl is one of my favorite triceps exercises.

It is especially well suited to the long head of the triceps and allows you to safely lift heavy weights and stress the muscles.

4. French bench press with a barbell

Triceps tension in the prone position loads the medial head.

This exercise has been a staple for bodybuilders for decades due to its simplicity and effectiveness.

5. Extension of the arms on the upper block in a standing position

This is the most common triceps exercise that people do and, oddly enough, it's really good.

However, I save it for later in my training, applying after I complete the heavier exercises from this list.

I also prefer the V-shaped and straight neck.

Load progression is the key to triceps training.

Before we talk about triceps training, I would like to make sure that you understand the vital issues of weightlifting in general:

It is important not just to perform the exercises, but to perform them in progression.

For a true weightlifter, it is important to know that important type progressions are overload.

This is a gradual increase in the amount of weight you can lift at one time.

If you do this and eat enough food, your muscles will grow.

Mass training triceps

I have two criteria by which I determine good workout triceps:

• It includes exercises that are aimed at each head of the triceps.

You will get the most out of triceps exercises that develop the lateral head.

These are exercises where you put emphasis on your arms, such as close-grip bench press, push-ups with an emphasis on the back and extension of the arms on the upper block in the standing position.

However, exercises that increase the other two heads of the triceps should not be neglected.

Overhead exercises such as the overhead dumbbell press and French bench press target the long head, while side arms and underhand exercises and the bench press develop the medial head.

• Emphasizes weightlifting.

There are three ways to stimulate muscle growth, and progressive overload is the most important point in building muscle.

So your main goal as a weightlifter is to get stronger, especially in difficult key lifts like the power deadlift, the squat, and the bench and overhead presses.

Triceps weight training program

I will give an example of a simple triceps training program so that you can see how my advice applies to you.

Train as follows once every 5-7 days for the next 8 weeks. Do it, stick to the diet and your triceps will respond to you without fail.

• Close grip bench press

• Back push-ups

Warm up and 3 sets of 4-6 reps

• French bench press

3 sets of 4-6 reps

That's all.

Only 9 sets for your constant training.

And just in case you don't know how many reps, sets and how much weight to do, it's very simple:

• If you can do more reps than you expected, your weight is too light. Weight yourself.
• If you can't max out your rep range, the weight is too heavy. Lighten it up.

Thus, in the case where you can do 6 reps, it's time to add weight. If you are unable to do even 4 repetitions, you should reduce the load.

In general, I advise you to add weight when you have completed all reps in ONE set.

For example, if you did 6 reps on your first set of back-rest push-ups, add 2-4kg to your push-up belt for the next set. Work with this weight until you reach 6 reps in push-ups, and so on.

Thus, your weekly goal is to add the number of repetitions in exercises, which over time will turn into weight gain.

Sports nutrition for triceps training

I left this for last because, frankly, it's less important than proper diet and workouts.

You see, supplements won't create a great physique, but proper training and nutrition will.

Supplements do not create a perfect body. Proper training and nutrition is what creates.

Unfortunately, the supplement industry is flooded with pseudo-scientific recommendations, ridiculous hypotheses, confusing commercials, and the supplements themselves contain many useless, or, conversely, important components, but in too small doses.

Many supplement companies put out a cheap, useless product and try to sell it on with silly marketing slogans, high-profile (and usually expensive) celebrity endorsements, pseudoscientific tales, branded blend fantasy tales, and flashy packaging.

That is, although supplements do not play a vital role in building muscle and burning fat, and many do not represent anything at all but a waste of money ... the right supplements may help.

The truth is that exist safe, natural substances that have been scientifically proven to increase strength, increase muscle mass, burn fat, etc. Part of my job was to know what these substances were, to look for products containing them. So now I can apply them myself and advise others.

However, the search for a product of high quality, effective and also at a reasonable price has always been a challenge.

So I decided to take matters into my own hands and create my own supplements. And not just additives “like everyone else”, but those whose exact formulas I came up with and just wanted for several years to be created by someone for me.

I won't rant on this subject for a long time here. If you want to know more about my supplements, click here.

For the purposes of this article, let's quickly go over the supplements that will help you get the most out of your arm training (and more).

Creatine

Creatine is a substance found in the body, as well as in foods such as red meat. It is arguably the most studied molecule in the sports supplement world, the subject of hundreds of scientific papers. And the reason is quite clear:

Creatine supplements help...

• build up muscle mass and increase strength;
• Improve anaerobic endurance;
• Reduce the risk of muscle damage and inflammation

You may have heard somewhere that creatine is harmful to the kidneys, but this statement was categorically and repeatedly refuted. In health matters, creatine had no effect no harmful side effects both short-term and long-term use. People with kidney disease, however, do not recommend creatine supplements.

If we talk about special products that I use myself, then this is of course creatine monohydrate.

Creatine monohydrate is a 100% working supplement among all sports nutrition, 5 grams of creatine per day (a course of no more than 6 months) gives such positive effects:

• increases energy storage in muscle cells
• neutralizes acids in the muscles, mainly lactic acid
• retains water and speeds up post-workout recovery
• Activates glycolysis in the muscles and increases strength, with insufficient oxygen in the muscles

It gives you real strength, size and restorative properties of creatine monohydrate, plus restores muscle and insulin sensitivity, thanks to L-carnitine, L-tartrate and corosolic acid.

Protein powder

You don't need protein supplements to achieve muscle growth, but considering how much protein you need to eat every day to achieve maximum muscle growth, getting it from food might just be impractical.

This is the main reason I created (and use now) whey protein. (There is also evidence that whey protein is great for nutrition after training.)

Contains only natural sweeteners and flavors; whey is obtained from milk milked on small farms. I can say with confidence that whey protein is a 100% natural powder that gives real benefits to the muscles and is relatively inexpensive.

Pre Workout Supplements

The question that pre-workout supplements will fire you up and set you up to give all your best in the gym is not even worth it. However, there are downsides as well as potential risks.

Many pre-workout drinks are made up of ineffective ingredients and/or underdose of beneficial ones, making them little more than cheap stimulants laced with stardust for pretty packaging.

Others do not even contain stimulants, and are, in fact, a simple scam.

There are also still illegal, dangerous ones like "Jack3d", containing a powerful (and now banned) stimulant known asDMAA.

The reality is that it's hard to find a pre-workout supplement that's light on stimulants but loaded with naturally safe boosters like beta-alanine, betaine, citrulline.

So I made my own pre-workout supplement. It consists of 6 of the most effective components available in the public domain, which you can also use:

• Caffeine. Caffeine provides more than just an energy boost. He also increases endurance and muscle strength.
• Beta alanine. Beta-alanine is a naturally occurring amino acid that reduces fatigue, improves anaerobic capacity, and may accelerate muscle growth.
• Citrulline malate. Citrulline is an amino acid that enhances muscle endurance, soothes sore muscles and improves aerobic function.
• Betaine. Betaine is a substance found in plants such as beets that increases muscle endurance, strength, and also accelerates the growth of human hormones and insulin in response to increased training.
• Ornithine. Ornithine is an amino acid found in large quantities in dairy products and meat, which reduces fatigue during long workouts and promotes lipid oxidation(burning fat for energy, as opposed to carbohydrate and glycogen).
• Theanine. Theanine is also an amino acid found mainly in tea, which reduces physical and moral stress, increases the production of nitric oxide, which improves circulation and improves mindfulness, composure, vigilance, memory, mental performance and mood.

DIY pre-workout energy drinks

The bottom line is that if you're feeling low on energy in your workouts and not as full of energy as you should feel before a workout, then you should look into pre-workout supplements. The simplest and cheapest options are:

• Eleutherococcus tincture
• ginseng in granules
• green tea + 1 lemon wedge + 1 teaspoon honey
• 1 part milk oolong, 1.5 parts ginseng oolong (preferably stone, embedded), 1 part pu-erh
• pure caffeine in dosages from 300 mg, and the higher they are, the more invigorating and higher the strength, but I would not advise you to go beyond 800-1000 mg
• lemongrass
• rhodiola rosea

Summing up the triceps workout

Pumping up a relief and massive triceps is the same as pumping up any part of your body.

• You need to do the right exercises
• You need to lift a lot of weight
• You need to perform a sufficient weekly volume
• Eat enough calories and nutrients(proteins fats carbohydrates)
• And you need to be patient

So, train, be persistent, eat right and you will get the body you dreamed of.

At first, triceps can be mistaken for an insignificant muscle, hidden from view and “modestly” located on the back of the hand. However, the triceps account for 2/3 of the entire arm. We conclude: the volume of the arm to a greater extent depends on how well this particular muscle is developed. Interested? Then let's continue.

The structure of the triceps includes three muscle bundles. In the elbow area, they narrow and merge into a common tendon. Due to this structure, the main function of this muscle is ensured - extension at the elbow. During the performance of any of the triceps exercises, all three muscle bundles are included in the work.

Basic triceps exercises

When performing a set of basic exercises, not only triceps work, but also other muscle groups. It's about the chest and shoulders.

During the press, the upper triceps, anterior deltoid muscles and upper chest muscles are intensively worked.

Advice! For beginners, it is better to give preference to the EZ neck - it is easier to fix the position with it.

During the exercise, all areas of the triceps are worked out. The main emphasis falls on the lateral head.

Advice! For beginners, you can place your palms on the bench a little wider - it's easier to fix the elbow joints.

Tension during exercise pectoral muscles, deltoid and triceps, which we unbend the limb at the elbow.

Advice! To isolate the muscle as much as possible, you should bring your elbows closer to the body and do not spread them apart throughout the exercise.

Triceps isolation exercises

The group of isolating exercises includes those that involve only triceps, deltas and chest are not involved in the process. The main goal of the complex is to “finish off” the triceps after basic exercises, to shape the muscles, to turn them into more “cut through”.

During the exercise, all the muscles of the triceps are included in the work. The greatest load is taken by the lateral and medial head. The back muscles are relaxed - the risk of injury is close to zero.

1. We stand in the block frame at the top block.
2. We take a straight bar with a direct grip and bend over it, fixing the position of the projectile not with the help of the strength of the hands, but due to our own weight.
3. We press the elbows to the body - in this position, the back muscles do not tense.
4. We smoothly unbend our arms in the elbow joints, linger at the end point for a second.

Don't forget about breathing. We unbend the limbs while inhaling, when returning to the starting position, we release air from the lungs.

By extending your arms with a dumbbell from behind your head, you load the long head of the triceps muscle to a greater extent. It is rarely involved in most basic exercises for working out the triceps.

1. We sit on the edge of the sunbed, rest our feet on the floor. We take a dumbbell with the hand that we will train. We stretch the limb above the head until it is completely straightened in the elbow joint.

• Inhaling, lower the hand behind the head, trying to avoid movement in the shoulder joint. We lower the dumbbell down in a straight path (towards the shoulder) or slightly oblique (towards the spine).
• Once at the bottom point, on the exhale we unbend the arm until the elbow is fully extended. At this point, we stop for a second and strain the triceps.

Do not tilt your body forward or backward - you can lose balance. The back cannot be rounded - this position additionally loads the spine.

Advice! If at the initial stage of training to hold elbow joint motionless fails, you can hold it with the brush of the opposite hand.

During the exercise, movement is observed only in the elbow joint. The lateral and long head of the triceps works.

1. We sit on a bench, rest our feet on the floor. We take the straightened arms up, take the barbell with the neck from the assistant (we grab it with the upper grip). We straighten our arms and take them a little back from the top of the head - the starting position is accepted.
2. We keep the upper part of the limbs motionless, while inhaling we slowly bend our elbows, lowering the load behind the head.
3. We do not stop at the bottom point, return the hands to their original position. Once at the “start”, exhale and tighten the triceps.

When lifting the bar, the elbows should not stretch forward. The area of ​​​​the arms from the shoulder to the elbow should be motionless during the entire exercise.

Advice! The exercise is best done with an EZ bar.

Due to this exercise, the triceps acquires additional volume, becomes embossed.

1. We stand in front of the block so that the hand is parallel to the hummock. Grasp the fixed part of the block with your free hand. The body is slightly forward, the leg of the same name to the involved hand is set back. We take the handle with a reverse grip.
2. We inhale, pull the handle down, fully extending the arm at the elbow. At the end point, exhale and tighten the muscle even more.
3. We return the hand to its original position slowly, feeling resistance.

During the work, the back should be kept still. We fix the wrist, press the elbow to the body.

Advice! At the initial stage, “do not chase the weights” - select the load so that you can complete the exercise at least 10 times.

The exercise allows you to pump all three heads of the triceps in the lower part. It is indicated in the presence of disproportion of the triceps muscles.

1. We get up on the side of the sunbed, bend over and rest against it with our palm, turning the latter towards us. We take a dumbbell with the other hand. One of the knees can be put on a sunbed. We bend the arm at an angle of 90 degrees, making sure that the elbow is at the level of the back or slightly higher.
2. We inhale, hold our breath and fully unbend the limb due to the strength of the triceps. The forearm remains motionless. We remain in this position for a second and return to the “start”.

The back must be kept parallel to the floor - then the triceps will work great.

Advice! In the process of doing the exercise, try not to jerk, the pace of work is smooth.

Regular performance of a set of basic and isolating exercises will help to give volume and relief to the triceps. In addition to regular exercise, essential role also plays the technique of performing the exercise. The slightest deviations from it involve other muscle groups in the work - the effectiveness of the training will decrease significantly.

Be sure to read about it

The triceps muscle, or triceps, occupies the attention of both, and. Men who take care of their physical form know that against the background of a beautiful embossed body, weak arms are out of place.

In women, with age, the skin and muscles on the arms sag, forming ugly "ears" above the neckline.

A bit of anatomy

The triceps muscle is located on the back surface. It consists of three heads - long, lateral and medial. All of them are responsible for flexion-extension of the shoulder muscles. The long bundle is responsible for the movement of the arm back and back to the body, for the ability of the forearm to unbend.

The long muscle originates from the tubercle of the scapula, beginning with a tendon; lateral located outside the humerus; the medial one is attached to the shoulder part of the arm and is partially covered by the first two. Three heads of muscles form a powerful tendon attached to the process of the elbow.

Exercises and technique in the gym

Both guys can train in the gym: many triceps exercises are suitable for both. It's good if a competent instructor in the hall will consult - where and how to start.

Did you know? The first inventor was named Gustav Zander. The Swedish physiotherapist has designed about seventy machines. They were bulky and more like medieval instruments of torture, but they were so in demand that the Swede became not only famous, but also rich.

Basic

on - in addition to the triceps muscle, the pectoral muscles are also involved:

• get up to the frame of the simulator, simulating the bars;
• clasp the arms of the simulator with your palms and take the position “on outstretched arms”;
• straight, can be slightly bent into;
• while inhaling, gently lower yourself down on your hands until a right angle is formed in the elbow bends;
• it is advisable to take the shoulders back so that all the effort goes to the triceps - in this position, do not linger for a couple of seconds;
• exhalation - a smooth rise;
• repeat 10 times, three sets.

, but with a narrow grip:

• it is advisable to work on a bench with racks or on a power rack;
• when gripping the bar, the distance between the hands is no more than three;
• while inhaling, the bar goes down, touching the chest immediately up - exhale;
• in the “barbell up” position, rest, then repeat;
• three sets of 6-12 reps.

Triceps exercises in the gym for girls on a lever simulator:

• take a comfortable position on the simulator, keep your back straight, do not strain your shoulders, grab the levers with your palms;
• press your elbows to the body, exhale and slowly unbend;
• inhale - starting position;
• 10-12 times, we approach three times.

insulating

The best exercise for triceps in for, which works exclusively on this muscle, is the extension of the arms on the upper block:

• performed while standing, we cover the handle of the simulator with the palm down, the body is slightly bent, the elbows are pressed to the body, the handle is pulled up to;
• while exhaling, lower the handle as far down as possible, to the area, while inhaling, return it up;
• performed smoothly, 10-12 repetitions, three sets.

Extension with one arm in the "standing" position:

• variation of the first lesson - the technique is the same, but with one hand;
• in order to work out correctly, you need to take a comfortable stance: the body is tilted forward, the back does not move, one leg is laid back for emphasis;
• returning to the starting position, resist the cable of the simulator, do not let your hand be pulled;
• you should not work with a lot of weight and it is desirable to fix the wrist area;
• perform 10 repetitions three times.

• stand near the bench, lean on the bench with one palm;
• take a dumbbell in another;
• the elbow is pressed to the body, the elbow bend forms a right angle;
• inhale the arm unbend, exhale - return back;
• 10-12 times, three times.

Only the elbow joint should work here, the shoulder and forearm are not mobile. In the “dumbbell down” position, you should linger for a few seconds to tense the triceps. French bench press with a barbell:

• performed lying on a bench, the body is pressed to the surface of the bench, legs on the floor, the grip of the bar is straight;
• keep your arms stretched up, the distance between them is shoulder width apart;
• while inhaling, the bar lowers, while the shoulder and forearm form a right angle, exhale - the bar rises until the arms are straightened;
• try not to use your shoulders in the work, your legs should be pressed to the floor to maintain balance;
• repeat 6-12 times in three sets.

These triceps exercises can be performed both in and at home, using two stools folded together instead of a bench; dumbbells are more suitable.

Aimed at heads

Almost all exercises involve all three beams, since they are interconnected, there is no separate lesson for working out one of them. But there are some tricks to enhance the effect for one specific muscle.

For a greater study of the long head, the complex of training with raised arms should be modified. For example, the French press described above - lower the barbell not to the forehead, but behind the head.
Similarly, flexion-extension with dumbbells - to carry out the movement from behind the head. To use the lateral head more, you should perform pronation of the hand, that is, the turning movement of the hand inward during dumbbell training.

The medial head is worked out during supination, that is, the movement of the brush outward. collapsible dumbbells are used for such exercises, leaving pancakes on only one side.

We swing triceps at home

You can pump triceps at home. Consider several options for classes for and at home. Let's start with men's activities.
with emphasis on the back:

• lean with your hands on two folded stools (bench), legs are located on the floor or any elevation (sofa, stool);
• inhale - the body goes down, the elbow bends form a right angle;
• exhale - the body rises up.

Important! Pauses in both positions will increase the load, but do not spread your palms too wide, otherwise the delta will have a greater load.

Exercise for triceps with dumbbells at home - extension of the arms from behind the head:

• sit on a stool, back straight, legs pressed with feet to the floor;
• clasp yourself with one hand, the second with dumbbells;
• dumbbell raised above;
• inhale - the projectile falls behind the head, exhale - rises back;
• 12 times is enough to complete.

Do not use a too heavy projectile - you should not linger in the “dumbbell behind your head” position. A classic exercise that does not require any additions is push-ups from the floor. You can use it for warming up, in addition to the triceps, the legs, pectoral and spinal muscles are also worked out. Training can be complicated by additional weight, for example, a heavy backpack on your back. Let's move on to women's activities.

Triceps exercises with dumbbells for girls:

• put two stools next to each other, lean on them with your knee and one palm;
• the body is maximally tilted, the shoulder blades are together, the press is tense;
• in the other hand, bent at a right angle, a dumbbell;
• the elbow is pressed to the body during movement;
• slowly bend-unbend your arm with a dumbbell;
• inhale - down, exhale - up;
• for each hand 12 times, three trips.

• sitting on a stool, one leg can be taken a little back for greater balance;
• the dumbbell is covered by two palms and brought above the head;
• inhale - the dumbbell falls behind the head as low as you can;
• exhale - rises back;
• Two sets of 12 reps are enough.

Did you know? Dumbbells were used by ancient Greek athletes, however, not for pumping the relief. Athletes with the help of these shells improved the results of triple long jumps. After the run, bouncing, the athlete threw the dumbbells back. This helped to jump about 20 cm further than without the "accelerator".

Lifting your own weight is the same push-up, only from a bench (stool):

• lean on the support with two palms, legs straight, fingers on the floor;
• tense to unload the lower back;
• on inhalation - down, touching the support with the chest, on exhalation - up.

• lean on a bench or stool with both palms (the support is located behind your back);
• legs bent at a right angle;
• go down on inhalation, on exhalation - up;
• only the upper limbs should work, we do not strain the legs;
• repeat both push-ups three times 10-12 times.

A healthy beautiful body relieves complexes and helps to feel comfortable. In modern life, it is not always possible to find time to go to the gym, but at home you can do it with no less benefit and pleasure.

Triceps - the triceps muscle of the shoulder. The most noticeable muscle, affects the aesthetic beauty of the hand. It is 2/3 of the whole arm, where only 1/3 is the biceps. The function of the triceps is to extend the arm at the elbow, that is, the opposite of the biceps. That is why almost all triceps exercises consist of extensions.

How to build triceps and why you need it

Triceps consists of three heads: long, medial and lateral. Together they form the triceps horseshoe. This union of muscles got its name due to its external resemblance to an ordinary horseshoe. The vast majority of beginner bodybuilders ignore triceps training, as they believe that the aesthetic beauty of the arm depends only on the biceps. In fact, this is a deep misconception.

With a well-developed triceps, it will separate from the deltoid muscle, and you will get a real beautiful hand. By developing only one bicep, you destroy the entire balance of the muscles. This leads to disproportionate appearance your hands. Think about it. In this article, we will look at almost all triceps exercises. If you are not alien to the beautiful balance of the muscles of the hands, read on.

First, I would like to bust a couple of myths. Unfortunately, much of the bodybuilding literature is filled with misinformation. According to incorrect articles, there are exercises for triceps that load each head individually. In practice, everything is different. Any arm extension uses all three heads of the triceps. But! Depending on the angle of execution, the handle, or the trajectory, you are shifting most of the load to a specific head of the triceps. It is important to remember that bodybuilding often depends on your genetic data. The shape of the triceps is genetically built into you, you can only increase the volume. By the way, if you have a weak and inconspicuous lateral head, it will be quite difficult for you to pull it up to the size of the other two.

Basic principles for performing triceps exercises

Triceps exercises + pictures. How to pump up triceps. If you want to know how to pump up the lateral head of the triceps, medial and long, then you need to remember a few principles:

• for the purposeful load of the long head, exercises with raised arms, cares for the head and with the inclusion of the shoulder joints should be used. For example: extension of the arms with a barbell behind the head, French press, etc.
• to shift the load on the lateral and medial head (they almost always work together), you should use exercises with pronation of the hand
• to load the medial and long use the opposite supination of the hand

If you have forgotten what the terms supination and pronation mean, take a look at the visual picture. All triceps exercises are bound by an unspoken rule: “It doesn’t matter what you use, pronation or supination, you must avoid all kinds of cheating.” Triceps is a very finicky muscle. That is why you must clearly follow the technique of performing exercises. The working weight should be chosen very carefully, it should allow you to work in full amplitude at a calm pace and without cheating.

The best triceps exercises with pictures

Well, enough theory, let's proceed directly to the triceps exercises themselves:

1. Narrow Grip Bench Press

It is rightfully considered one of the best exercises for target loading almost all three heads of the triceps. It is performed in the same way as a simple bench press, however, the grip on the bar is shoulder width apart. For a better orientation, look at the picture. The thumb may not be bent, that is, the grip may be incomplete. Raise the bar to your outstretched arms, with a powerful but slow effort, lower the bar to your chest. Without stopping, squeeze the bar back, trying to squeeze it out as quickly as possible, but without losing your technique. The elbows should be as close to the body as possible. But this does not mean that they should touch the body during the bench press with a narrow grip. In this exercise, it is important not to resort to cheating, reduce the working weight to such an extent that you can work correctly. Technique and again technique - this is what will help you achieve the coveted triceps horseshoe.

2. FRENCH PRESS

A very productive exercise that shifts almost the entire load on the long head. The French bench press is a very popular exercise among gym goers. The reason for this is the high productivity of the exercise. However, the high return of the French bench press is achieved only by perfectly correct technique. Take a look at the picture, which shows the exact trajectory of your elbow joints.

Take the starting position lying down, take the bar from the racks with outstretched arms, or ask the help of a partner. The grip should be the same as in the previous exercise at the width of your shoulders. Bend your elbows and lower the bar towards you, just above your head (literally 3-4 cm without reaching your head). At the same time, try not to push your elbows outward, the more perpendicular your elbows to the floor, the stronger the productivity of the French press. With a powerful, controlled effort, return to the starting position with outstretched arms. It is very important that the elbows are fixed. By moving your elbows, you are committing a frank cheating. As mentioned above, it will not lead to good. If you are unable to lock your elbows, drop the working weight. Very often, athletes have difficulty with a straight barbell. It is in such cases that the EZ neck is used. Look at the picture and you will see the grip width on this type of bar.

By the way, lowering the bar deep behind your head, you load the long head to a greater extent, lowering it onto your forehead - medial and lateral. There are also many options for performing this exercise: sitting, lying down, standing, on a bench, etc. But general principle and technology is the same everywhere.

3. PUSH-UPS

Surely all of you are familiar with this type of push-ups. There are bars in every yard, and each of us willy-nilly faced them. According to the classification, such push-ups are a basic exercise. Many people think that the bars help only in the development of the pectoral muscles, and the triceps are only side effects there. Actually it is not. It all depends on the angle of the exercise and the position of the hands. To target the triceps, you must descend and rise in a strictly vertical manner, without any sideways bends. Elbows should be strictly on the body, no dilution of the elbows to the sides. It is this technique that contributes to the development of triceps. But remember, this manner of execution heavily loads the triceps. On the a large number of Do not count repetitions - and this is normal.

After you are unable to perform push-ups on the uneven bars, you should resort to negatives. Rise to the starting position with the help of your feet, and then very slowly lower yourself and at the bottom point, start over. This exercise should be started from the top point, this will enable the muscles to adapt to the loads. You don't have to go too slow and not too fast. But here it is worth climbing in a fast manner. Bars are convenient for their presence in any yard, they can be combined with morning jogging.

4. PUSH-UPS FROM THE FLOOR

One of the best basic exercises that do not need any equipment and simulators. The main load lies on the triceps and pectoral muscles. Side effects here are brushes, abs and deltas. Push-ups from the floor are a kind of reverse exercise to the bench press. There are a huge number of options for push-ups from the floor. Each of these options focuses on a particular muscle. However, you can’t get away from side muscles. Here we will look at options for push-ups for triceps. All of the following push-up options should be performed “to failure”. The first option is push-ups with a narrow arrangement of hands. This option exactly copies the bench press with a narrow grip.

Therefore, the effect is also positive. Side effects here are the internal pectoral muscles. Take an emphasis lying down. Straighten your arms so that the thumbs and forefingers touch, thereby forming a kind of triangle (there are options with a wider arrangement of hands, for example, at a distance of 10-15 cm). Slowly lower yourself to the bottom point. Next, with a powerful explosive movement, rise to the starting position, straightening your arms. At the top point, tighten your triceps for 2 seconds, on the third, start slowly lowering again.

The second option is push-ups on bent knees. These push-ups differ from the standard ones only in that bent knees serve as a support here. The difficulty of this exercise is very easy. It is ideal for warm-up sets. Also, such push-ups can be categorized as "triceps exercises for girls and women." The execution speed should be moderately high.

5. ONE ARM EXTENSION WITH A DUMBELL FROM BEHIND THE HEAD

The main load here falls on the long head of the triceps. You can perform both standing and sitting. Take a dumbbell in one hand, pull it straight up. Next, slowly bend it at the elbow, lowering it behind your neck. Without stopping at the bottom point, return your hand to its original straight position. Refer to the pictures if something is not clear to you from the description. It is very important to keep your back straight, but do not arch it at all, I think it still won’t work, and it’s useless. This is where a low back bench can help. Try to keep your elbow straight and not drive it to the sides. A clear fixation allows you to get the full benefit from the exercise. There is also a variant of dumbbell extension in an incline, the essence and principle of the exercise remains the same.

6. TRICEPS PUSH-UPS FROM THE BENCH

This exercise has nothing to do with the previous push-ups. Bench push-ups mimic parallel bar push-ups, however, while taking away the load only on the triceps. If, for whatever reason, triceps dips are not working for you, these bench dips are what you need. Set up 2 benches so that with outstretched arms you form a kind of 90 ° angle (see picture). The body must be on weight. Straighten your arms - this is the starting position. Next, start the cycle of lowering and raising, not stopping at any point. While bending the arms at the elbows, you should inhale, while raising - exhale. If you want to increase the load on the triceps, then you should put additional weights on the surface of the thighs.

7. EXTENSION OF ARMS ON THE BLOCK

Block extensions are a very versatile exercise. We will consider the most productive. By the way, extensions on the block are a powerful weapon that gives relief to the triceps. Take a look at the picture, which clearly demonstrates which handles you should work with. The use of other handles is highly questionable.

The first and second handles are almost identical, they load mainly the long head of the triceps. They take first place in triceps exercises for relief. The rope, in turn, also loads the long head. During block extensions, the starting position is the position where your elbows form a 90° angle, as shown in the picture below.