How to pump up triceps with unusual exercises. Exercises to train the triceps brachii at home for men and women

Greetings, my readers. Massive arms are the dream of any beginner who comes to the gym. And for a girl, tightened arms are an integral part. Particular attention should be paid to the development of triceps, because, you see, it is he who gives the arms a monstrous look.

Well, for girls, it allows you to avoid the unpleasant effect of the wings. But if you suddenly missed it, it doesn’t matter, you can do triceps exercises at home.

The triceps is sometimes called the triceps brachii, just in case. So, it consists of three muscle heads, which are involved in approximately the same way in all exercises.

• Overhead dumbbell extension

They can be performed both sitting and standing, choose a more comfortable option. Try to keep your shoulder vertical, at a small distance from the ear. Master the exercise for 3-4 sets, completing 8-15 repetitions.

• Bent over triceps extension

Take lighter dumbbells, the main thing here is the technique, and the feeling of the muscles, of course! You are required to complete 2-3 sets of 10-15 repetitions.

• Extension of arms with dumbbells lying on the floor.

And now you are pretty tired, it's time to lie on the floor ... no, not to rest! We will continue to work! And only when you complete 2-3 sets of 10-15 repetitions, you can safely finish the workout.

But do not rush about your business, be sure to stretch your muscles. How this is done is shown in the video below.

Now let's talk about how to train men and women. Indeed, in the training, due to physiology, there are some differences.

If you are a girl:

1. . For example, try to do 15 repetitions in all sets.
2. Choose one simple basic exercise and add 1-2 isolators. The recipe for a good workout is ready.

If you are a guy:

1. In exercises with your own weight, additionally contract the working muscles. This will create more stress for them, which will lead to muscle growth in the future! Try to use additional weights. For example, in reverse push-ups, put a friend on your lap.
In contact with

Triceps is the triceps muscle of the shoulder, in terms of its volume it is twice the size of the biceps. It is better to pump up triceps two or three times a week, the muscles need sufficient rest to recover. Any workout should begin with a light warm-up, otherwise there is a high probability of injury.

The basic exercise for training triceps is the bench press with a narrow grip. The narrower the grip, the stronger the triceps are included in the work, it is important to choose the optimal distance, on average it is 20-30 cm between the thumbs.

The bench press is best done with the help of a partner who will insure you and help you overcome the dead point in the last repetitions. An experienced gym partner is 50% of success in any training, especially in basic exercises, where the weight of sports equipment is quite large.

For the most effective triceps workout, pair your triceps with your biceps. To do this, you can alternately use different exercises for both muscles, for example, alternate bench press for triceps and lifting the barbell for biceps. Antagonist muscles, working in pairs, will provide the maximum increase in strength and mass.

An effective exercise for working out the triceps is the "French bench press". You can do it standing, sitting or lying down. Depending on the position of the body, you will work out different bundles of the triceps muscle. This exercise requires 4-6 sets of 8-12 reps each.

Triceps can also be pumped on the uneven bars, do push-ups with a reverse grip of the wrists, do deep backbends. Here you can use additional weights attached to the belt. The number of repetitions is from 6 to 12, the number of approaches is from 3 to 6, depending on the degree of your fitness.

Home Exercises

You can train triceps not only in the gym, but also in. So, alternating exercises on the horizontal bar and uneven bars will strengthen and make massive and embossed not only your triceps, but also your biceps.

Push-ups from the floor or between two chairs are quite effective exercises for developing the triceps muscle. Do 6-8 sets of 12-15 reps each.

You can also train triceps with dumbbell exercises, which are available both in the gym and in. For example, extension of one arm with a dumbbell from behind the head, straightening of the arm with a dumbbell in an inclined position with the knee resting on a chair or bench, etc.

It is worth noting that in any training, the correct technique is important, without which there will be no maximum result from the work done. Make sure to perform the exercises cleanly, to complete the movement to the end.

Pay attention to your diet, it should contain proteins and carbohydrates in sufficient quantities - the former ensure the growth of muscle mass, the latter give the body the necessary energy.

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 a brief overview of the triceps muscles, and then delve into how to pump them 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 muscles of the triceps, which both develops faster than the others and determines the overall appearance of 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 working out in the gym, (especially when doing heavy weights), 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 the 5 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 pump up the 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.

It is important for a true weightlifter to know that an important type of progression is 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 define a good triceps workout:

• 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 muscle building.

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 saved this for last because, frankly, it's less important than proper diet and exercise.

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 pseudoscientific 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 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.

Let's talk about how to properly pump up triceps. Although working with triceps often requires specialized equipment, it is still possible to do this at home. The triceps gives the arm a sporty look, emphasizing strength, and just looks great. Triceps exercise is essential to give the athlete's body the proper look.

For practicing at home, back push-ups are the main and most effective exercise.

Initial position

• Lean your hands behind you on the gymnastic bench (a pair of stools will do). Stretch your legs on another bench or stool opposite.

Performance

• On an inhale, lower yourself, bending your arms at a right angle. As you exhale, rise and align your arms, assuming the starting position.

Helpful advice

• For the best effect and greater load, this exercise should be performed in both the lower and upper positions. It is not advised to practice with very widely spaced arms, as in this case the chest muscles and deltoid muscles will receive the load.

It's time to consider how to pump up the triceps with dumbbells. This exercise is great for practicing at home, and is also suitable for the gym. In the case when the triceps are not pumped enough on one arm, this exercise will help correct the problem.

Initial position

• Sit straight on a bench or stool, slightly arch your back in the lumbar region, press your feet firmly on the floor. The hand in which to bring the dumbbell behind the head, bend and unbend, maintaining a right angle. The free hand tightly wraps around the torso.

Performance:

• As you exhale, put your hand behind your head, without stopping in the final position. The weight of the dumbbell should be selected individually, provided that you can complete the exercise 10-12 times.

Helpful advice

• When performing, the main thing is the immobility of the shoulder joint. If this doesn't work at first, you can help yourself by supporting your shoulder with your free hand.

This exercise should not be performed with the maximum weight, based only on training the triceps, giving it the necessary load.

Initial position

• Lie on a bench, buttocks and back pressed. Feet are firmly planted on the floor. Raise the bar on outstretched arms, with a direct grip, spread your arms shoulder-width apart.

Performance

• On inspiration, the bar falls behind the head, while the shoulders and forearms form a right angle. Hold the bar in this position. As you exhale, raise the barbell by gradually straightening your arms. Without delay, start the exercise again. Pay attention to the fact that the work falls only on the triceps, without involving the back or legs.

Helpful advice

• You can not hold the barbell with a reverse grip, since in this position the projectile will be able to slip out. Only the elbow joint is involved in the work. It is not necessary to lower the barbell too low, as this will start working another muscle group. You should not start work with a lot of weight, as this will also work the back. Feet should always be on the floor and firmly pressed, this will help maintain balance.

This exercise loads not only the triceps, but also other muscles that warm up the triceps well.

Initial position

• Lie on a bench, buttocks, back, shoulder blades firmly pressed against the working surface. Feet firmly pressed to the floor. The training bench must be equipped with a stand. You can also do the exercise in a power rack or a Smith machine. Grab the barbell with a straight grip. The distance between the grips of the palms is 2-3 fists.

Performance

• Remove the barbell from the stop and, grabbing, stretch your arms at chest level. After exhaling, lower the projectile under the pectoral muscles, and touching the chest, immediately lift the bar up. When the arms are fully extended, exhale deeply. In the upper position, rest a bit and perform the exercise again. Repeat 6-10 times in 3-4 sets.

Helpful Hints

• It is very important to do this exercise correctly. You should not hold the bar with a reverse grip, but you should hold it with your arms wide apart or with a very narrow grip. Holding the bar with a wide grip increases the load on the pectoral muscles, and the load in this case on the triceps is minimal. Grabbing the barbell with a narrow grip increases the risk of imbalance, plus the load on the beam of the metacarpal joint will increase, which can cause pain after such training.

This is perhaps the most effective and efficient exercise for training triceps. Thanks to him, the triceps muscles are perfectly worked out. The extension of the arms, in a standing position, is an isolating exercise and is not basic. It is possible to perform it only in the gym with the use of the upper block.

Initial position

• Standing position, the upper body slightly bends forward. The grip on the handle should be carried out so that the palms are facing the floor. The position of the hands is average. Elbows should be pressed very tightly to the body. Gradually pull the handle towards your chest.

Execution

• On exhalation, the arms are fully unbent, while the handle goes down as much as possible. Fix this position for 5-7 seconds. Then, inhaling deeply, gradually return the hands to their original position. Such an exercise should be performed as smoothly and slowly as possible. Repeat this exercise about 10-12 times, the number of approaches is 2-3 times.

Helpful advice

• All movements should be performed only with the elbow joints, the shoulders and wrists should not be involved in the exercise.

This exercise can be called one of the series of exercises discussed above. To perform it, it will also be necessary to use a cable simulator with an upper block and a D-shaped handle. Performing such an exercise, it regularly becomes possible to give relief and more volume to your triceps.

Initial position

• Stand in front of the simulator, placing your hands strictly parallel to the cable. With your free hand, grab the statin of the simulator, while the body leans forward a little, and put the leg of the same name with the hand a little back so that it does not interfere with the exercise. Grasp the handle of the simulator with a reverse grip so that the palm is guided by the inside.

Execution

• On a deep breath, hold your breath and stretch your arm down to fully unbend it. Having fixed the position, you can exhale, briefly hold your hand in this position and start the reverse motion. When the hand returns to its original position, it is not necessary to succumb to the pressure of the load. It is necessary to provide maximum resistance to the load. The return to the initial position of the arm should last twice as long as its extension.

Helpful advice

• During the extension of one arm in a standing position in the upper block, the back should be motionless and clearly fixed. The wrist should be strongly compressed, and the elbow of the working hand should be pressed tightly against the body. You do not need to perform the exercise with a very large weight. The weight should be selected so that it can be performed 10-12 times, in 3-4 sets.

This exercise belongs to a series of isolating exercises and allows you to train all three triceps bundles. Also, with its help, it becomes possible to get rid of the imbalance of the triceps in any of the hands. Bent over arms are best done as a final triceps exercise.

Initial position

• Standing on the side of the bench, resting on it with the palm of your free hand. Take the other hand with a dumbbell, pointing the palm towards you. The back is parallel to the floor. The eponymous knee of the free hand also rests on the bench. Bend the arm off the dumbbell at a right angle, so that the elbow reaches the level of the back or slightly higher, and the dumbbell hangs freely down.

Execution

• While inhaling, hold your breath and, with the help of one triceps, fully extend the arm, while the forearm remains completely immobilized. In this position, linger a little, pause in the fixed strongest tension of the triceps, and then take the starting position.

Helpful Hints

Triceps is one of the most prominent arm muscles, it makes up two-thirds of the muscle mass of this part of the body (the remaining third falls on the biceps).

That is why for a beautiful toned figure it is worth paying attention to pumping the triceps. To make the hands look harmonious, tense this muscle regularly. And about what exercises will help in this best, you will learn from this article.

Triceps - what is this muscle

Anyone who wants to know how to pump up triceps at home should first of all understand the anatomy. So, this muscle is also called the triceps, since it consists of three bundles: medial, lateral and long. Sometimes instead of the term "bundle" the word "head" is used.

Three bundles of this muscle form the so-called horseshoe. The triceps itself runs along the entire back surface of the shoulder, with the long head starting on the shoulder blade, and the medial and lateral heads on the humerus.

The function of this muscle is to extend the arm at the elbow, as well as in the shoulder. The triceps is also “responsible” for bringing the shoulder to the body.

Often, beginners seek to pump only the biceps, but this violates the harmony of the hands. To give them beauty, pay attention to the exercises on the triceps - then it is visually separated from the deltoid muscles, and the relief becomes balanced and harmonious.

Note, that it is impossible to pump one head of the triceps without straining the other two. Yes, the main part of the load falls on only one beam, however, the rest are not idle.

Thus, it is possible to increase the volume of the muscle by choosing the right exercises, but it will not work to change the genetic data.

How to quickly pump up triceps at home - recommendations for training

If you want to give this muscle a beautiful relief as soon as possible and get powerful, strong and harmoniously developed arms, remember that you should pay attention not only to the selection of exercises, but also to their correct implementation, a well-thought-out training schedule.

It will also be useful to correct the diet - increase the amount of protein(it is found in large quantities in meat, as well as in dairy products). It will be useful and, as well as protein powder - they will provide the muscles with the necessary nutrition, so the relief will be more noticeable.



Triceps Exercises - Description and Technique

Since the main function of the triceps muscle consists in extension of the elbow joint, it is it that is the basis of all effective exercises aimed at working out this muscle.

You can perform them both with your own weight (these are push-ups, as well as reverse push-ups), and with various shells, for example, dumbbells, simulators. Very well proven and training on the uneven bars.

General principles

• To increase the load on the long head, do exercises with your arms raised. This is a French press, extension of the arms with dumbbells behind the head.
• To work out short heads, use a direct grip; the reverse allows you to increase the load on the medial bundle.

Bodyweight exercises

Exercise #1

It’s worth starting with a basic exercise that you can do at home - push ups. In this case, the triceps and chest muscles work. Try to do this by placing your palms close together, pushing them apart, pushing up on your fists.

As a warm-up, it is also worth doing a few push-ups, while leaning on your knees. Pay attention to the push-up technique: the arms should go parallel to each other, the back should be kept straight, without bending or hunching.

You need to bend your arms slowly, and straighten them with a sharper movement. At the top point, tighten the triceps muscles for two seconds, and then continue to push up.



Exercise #2

Push-ups on the uneven bars- Another effective way to work out the triceps. Keep the body straight, do not sway - so the load on the triceps muscle will be optimal. In no case do not spread your elbows to the sides.



Exercise #3

Very efficient and back push-ups. They are performed on uneven bars or a bench. Keep your arms straight, shoulder-width apart. Slowly bend your arms at the elbows, letting the body go, and then straighten them at a faster pace. At the top, also tighten your triceps for a couple of seconds.



Exercise #4

Reverse push-ups from the bench is another useful exercise. Put your shins on one bench, and rest your hands on the second. "Lift" yourself off the second bench so that the angle between your arms and legs is straight. Start bending your arms, slowly lowering your body, then unbend (do this a little faster).



In all these exercises, breathe as follows: when bending your arms, inhale, while extending, exhale.

Projectile exercises

If you are interested in how to pump up triceps, use dumbbells- you can practice with them at home, as well as with a barbell (straight or curved).

Extension of the arm with dumbbells from behind the head

You can do this exercise both sitting and standing. Take a dumbbell, stretch your arm with a projectile up, and then slowly lower it behind your neck. No need to fix at the bottom point - immediately start lifting your arm, returning it to its original position. Do not let your elbow "go" to the side, keep your back straight.



Incline dumbbell curl

Come to the bench so that it is on the side, rest your palm on it (for this, lean forward). Grab a dumbbell in your other hand with your palm facing you. Keep your back parallel to the floor, and you can put one foot on the bench.

Bend the arm with the projectile at a right angle, while the elbow should be flush with the back, and the dumbbell should hang freely. Do it while inhaling. Next, holding your breath, straighten your arm without straining your forearm. Exhale, tighten the triceps at the bottom point. This exercise is good to do at the end of a workout.



French barbell press

An excellent exercise with a barbell, for which you should lie down, take the projectile on outstretched arms with a direct grip. Place your hands shoulder-width apart. Bending your elbows, lower the hyphae just above your head.

Keep your elbows perpendicular to the floor. Breathe in. With a strong movement, return your hands to their original position, exhale. This exercise can be performed with both a straight bar and a curved bar.



Since the triceps muscle is often a weak point for the fair sex, it is worth paying special attention to how to pump up a woman's triceps at home.

Push-ups will help(from the bench or floor), as well as reverse push-ups, workouts with a block (cable trainer). If he is not at home, unclench your hands with dumbbells lying down, and also alternately behind your head (by the way, dumbbells can be easily replaced with sand bottles).

How to pump up triceps at home - video

If you want to get a beautiful triceps, provide these muscles with a versatile load, and also carefully work out all the heads, the following video will help you do this. Pay attention to the warm-up with which you need to start each workout.

This will help to avoid muscle injuries and troubles. In addition, the trainer shows the basic exercises for triceps, gives various options for their implementation.

Using the above exercises and combining them into various programs, you can work out the triceps with high quality, give this muscle the required volume, make it beautiful and embossed. Remember the rules that should be followed when compiling a training calendar, the basic principles of nutrition - and your triceps will be perfect.

What exercises do you do? Share your best practices in the comments.