Triceps for weight at home. Workout at home. Parallel bars exercise

The rhythm of modern life does not always make it possible to visit the gym. We suggest that people with this problem figure out how to pump up their triceps at home. Thus, the total time spent on travel, the locker room and the training itself will be significantly reduced. You are the master of the situation in this situation and can regulate the training time.

First, you need to study the basic principles of muscle development and all kinds of triceps exercises at home in order to decide which complex is right for you. Triceps is a triceps muscle responsible for extending the arm and holding it in an extended position. It connects the humerus to the ulna and consists of three bundles - long, lateral and medial. All beams account for 2/3 of the volume of the arm, visually similar to a horseshoe.

First, you need to understand your idea of triceps development, decide on the load required to gain muscle mass, etc. Without this knowledge and understanding, any training will be a waste of time. Therefore, let's look at the basic principles:

First, thoroughly stretch and warm up the muscle so that it becomes elastic;
The first exercise should be basic, and only then we will finish it off with isolated exercises. Therefore, use one main and several auxiliary exercises, we will look at which ones next;
Choose the right load so that triceps training at home is high-intensity, in the mode of 10-12 repetitions in one approach, taking into account the technically correct execution of the exercises. This way you will contribute to weight gain;
Eat a lot of protein, because it is the building material for muscles. Nutrition in bodybuilding is half the success in muscle development. You can supplement your intake of natural foods with protein shakes, especially before and after training;
Do triceps exercises at home 1-2 times for 7 days. We recommend training it together with biceps on a separate day.

We have looked at the general picture of how to pump up triceps at home, now let’s move on to the technical aspects.

Triceps exercises at home

It would be great to get dumbbells, whoever has them, let them read “”, otherwise we will use our weight and any available items. The dumbbell can be replaced with a bottle of sand, a bucket, a cinder block, or even a bag of potatoes, the main thing is imagination and the desire to train. Now, in order of priority from basic to isolating, we will analyze triceps exercises at home:

Reverse push-ups

Probably the best exercise for working the triceps, it is highly effective and easy to perform. Great for gaining weight at home.

Take any bench or use a bed and perform repetitions. Lower yourself slowly as you inhale until your elbows are at a right angle, and rise explosively as you exhale. The hands should be perpendicular to the bench, and the elbows should not move to the sides, otherwise the load will decrease. Do not straighten your arms all the way, i.e. not completely - this will protect the joints.

To make your workout more challenging, cross your legs over another bench and place weights of whatever kind on them. But don't overload yourself so you can do 8-12 reps. The width of the arms affects the emphasis of the load, therefore, in order to pump up the entire triceps at home, you need to perform the exercise in several variations: shoulder width - on the long head, narrow placement - on the lateral head.

Narrow push-ups

Lie down and place your hands on the floor, shoulder-width apart. In order for the load to go specifically to the triceps, you need to keep your elbows along the body (casually), i.e. when lowered they will point backwards. In this case, a long beam works better. If you don’t have enough strength to do the required number of times, kneel down.

To use the lateral bundle more strongly, you need to position your hands even narrower and in a different direction. Bring your hands together until your thumbs touch, then rotate your hand to touch your index fingers. As a result, the hands will form a triangle. In this case, spread your elbows to the sides. Work exclusively with your triceps; if you don’t have enough strength, kneel down.

French press

If you have a dumbbell, that's great. Perform repetitions slowly, slowly lower the dumbbell behind your head as you inhale, lift it as you exhale. And if it’s not there, try replacing it with something you have at hand. Can be performed in standing, sitting and lying positions. We recommend standing with one hand.

There is another option. The ideal idea is to find a low bar or something similar (you can use a mop and benches). Use a close grip and hang with your toes or knees on the floor. Extend your elbows using a similar movement to the French press. It turns out that you are working with your weight. You can try to do this by grabbing the headboard of the bed or the edge of the table. Imagine where you can perform such triceps exercises at home.

Bent over arm extension

You will need a bench, chair or bed for support and some kind of implement. Place your hand and foot on one side, and do extensions with the other hand. The movement should be controlled, lower the projectile slowly, lift it with a powerful movement and hold the straightened arm for 1-2 seconds so that the triceps receive static tension.

Thus, all three beams will contract. Avoid mistakes such as swinging your arm, using your back muscles, etc. Perform extensions using only triceps efforts.

We have looked at how to pump up triceps at home with special exercises, now let’s move on to consistent training.

Triceps training program at home

Remember that the position of the hands in some exercises can be changed, so alternate - one day like this, the second like that. This program includes the main factors for muscle growth, the result will be especially noticeable at the initial stage of training.

Follow this program for 2-3 months, and then change to a more intense one with other exercises. Muscles need variety to grow.

That's all, leave your questions and results in the comments.

Masses and relief to you!

Working out your triceps at home can be a good alternative to working out at the gym. Due to the dynamic pace of life, not every man has time to work out with a trainer in gyms or on exercise equipment. To keep your arms beautiful and strong, you can exercise at home, using your own weight and a minimum of equipment, for example, you can get by with just dumbbells.

Triceps: structure and functionality

Triceps is a triceps muscle that extends the posterior group of the shoulder and is located on its posterior surface. The muscle is involved in almost all movements of the arms, occupying two-thirds of its muscles, therefore, all the strength of the arm is largely due to the development of the triceps. The muscle has three muscle bundles (heads): lateral, medial, which originate on the shoulder, and long, starting on the scapula. Visually, this structure of three beams resembles the shape of a horseshoe.

The main function of the triceps is to move the arms back towards the body, as well as to ensure extension and flexion of the forearm at the elbow joint.

Working out the triceps helps to increase and strengthen the biceps and vice versa. The close location of these muscles allows you to increase blood flow to the arm muscles, saturate them with useful substances and increase their volume when performing exercises. Pumped up triceps together with biceps make a man’s arms beautiful, harmoniously developed and strong.

Basic training for increasing and strengthening the triceps is based on its extension. Moreover, during these extensions, all 3 fascicles of the triceps horseshoe are used, and the load on a particular head varies from the location of the hands and the trajectory of their movement, depending on the exercise performed.

The shape of the triceps muscle cannot be changed by training; it is genetically determined. You can only increase their volume and strength.

It is worth considering that the triceps are worked out when doing exercises for the pectoral muscles, for example: push-ups, bench press, pull-ups. Therefore, the training program should be designed to train these muscles on different days, with an interval for rest. Or, conversely, training should be combined on one day, and then give the muscles a rest. The optimal training frequency is 2 times a week, with different load intensities.

Basic exercises

Before any activity, and triceps exercises are no exception, it is important to warm up. This will help warm up the muscles, improve blood circulation, and saturate the body with oxygen.

Let's look at the most effective and accessible exercises.

Bench push-ups

In a simple version of this exercise, you need one bench (chair, bed, other surface) on which you need to sit, resting your hands on its edges, which you need to press to the body. Stand up, pushing your body forward and smoothly lower yourself next to the bench.

You should lower while inhaling until you feel the tension in the triceps. Having made the maximum lowering, as you exhale, you need to lift your body by straightening your arms.

When extending your arms, you should not move your elbows to the sides to prevent injury and have a greater effect on the muscles being worked. It is necessary to extend your arms completely, locking yourself at the peak of the lift.

To increase the load on the muscle being worked, you can use a second bench, placing it parallel to the first and placing your feet on it.

You can also increase the load by placing additional weight on your hips.

When performing this exercise, you do not need to help with your legs. This reduces the stress on the arm muscles and increases the likelihood of negative effects on the lower back.

Close grip push-ups

To do push-ups to work the triceps muscle, you need to press your palms together on the floor. As you inhale, lower your torso, and as you exhale, extend your arms, lifting your torso. The body must be kept straight and the arms pressed to the body. At the top point, you need to try to fixate, feeling the tension in the triceps.

A more complicated option is to do push-ups with one hand, while the other can be placed behind your back. This exercise requires some physical preparation. If you can't do a one-arm push-up at first, you can start by holding a plank on one arm.

French press

If you have dumbbells (barbells, other weights), you can perform an overhead press. The exercise is an isolating exercise; its effectiveness is determined by the distribution of the main load on the triceps muscle.

The French press can be performed from a sitting, standing, or lying position on a bench. The exercise is performed in the following sequence:

Stand or sit on a chair, stretch your arms with dumbbells up.
While inhaling, bend your arms at the elbow joint, placing the dumbbells behind your head.
As you exhale, straighten your elbows, lifting the dumbbells up. All movements should be performed only with the triceps muscles without the help of the core.
Slowly return the arm with the dumbbell behind your back, bending it at the elbow.

Oblique arm extension

To perform this exercise, you need to stand next to the bench, resting on it with one hand. The supporting arm should be perpendicular to the bench, and the body should be parallel to the floor.

With your free hand, you need to take a dumbbell, raise your elbow to the level of your back or slightly higher, and your forearm should be perpendicular to the floor.

As you exhale, you need to straighten your arm, straining your triceps, keeping your elbow motionless. The exhalation should be completely completed when the dumbbell reaches the top point and the tension in the arm muscles is maximum. As you inhale, the hand lowers to its original position.

For exercises with dumbbells or other weights, the weight is selected purely individually, taking into account physical fitness. First, exercises are performed with light weights, with a gradual increase in load.

Horizontal bar and parallel bars

If such devices are available, you can use them to work on the arm muscles.
For triceps, push-ups on parallel bars with narrow handrails will be effective. When doing push-ups, the body must be kept straight, without tilting forward. It is recommended that the elbows be pressed against the body, and when raised up, the arms should form a straight line, fully extended.

When doing pull-ups on the horizontal bar, almost all arm muscles are loaded. For the triceps, the greatest load will be when doing pull-ups with a classic and narrow grip, when the palms are directed away from you. It is important to pull yourself up as high as possible and lower yourself slowly.

Training program

To achieve tangible results, exercises must be performed 2-3 times a week. Moreover, exercises with your own weight, such as push-ups from the floor, push-ups from a bench, pull-ups on the horizontal bar and parallel bars, can be performed every other day, and isolating exercises, which include triceps exercises with dumbbells or other weights, can be performed no more than once a week. Combining biceps and triceps work will be effective. For beauty and proportional development of the hands, do not forget about the forearms.

To avoid injuries and be more effective, a warm-up before training is required. Another component of success is good sleep and healthy nutrition. A full meal is recommended 2 hours before training.

By following the training rules and perseverance, you can increase the size and strength of your arms in a relatively short time.

No one will dare to doubt that with a pumped-up, strong triceps, the athlete’s arm looks like a cannon. For those who want to have beautiful and strong triceps, there are several options for working them out at home. Perhaps you decided to pump up the triceps muscle at home due to lack of time for the gym, or for other reasons, there is no need to be upset, because at home you can do it no less effectively than in the gym, but without wasting time going to the gym. We will tell you about the best home exercises for the shoulder extensor...

And first, let's look at the basic exercises...

Basic shoulder extensor exercises.

You can train effectively with your own body weight.

The coolest way to pump up your triceps with a minimum cost of equipment and sports equipment is, of course, good old push-ups. But not classic ones, but with a narrow position of the hands, because the narrower the stance, the better the development of the triceps. Ideally, this is when one palm rests on the other, but if you are an inexperienced athlete, then you should not experiment with this - leave such complications for later. When doing extremely narrow push-ups, it is advisable to perform about 4 sets, adjusting the load with repetitions. The advantage of this exercise is that it does not require any additional equipment at all, just a flat place is enough, and you can train...

By taking out two benches or four stools, you can do another exercise with your own body weight. To do this, you need to place them parallel at a distance of about a meter. You need to put your feet on one bench and lean your hands on the other, while gradually bending your elbows and lowering yourself as low as possible, then take the starting position. So you need to do 7 approaches, adjusting the required number of repetitions and breathing deeply. Even famous bodybuilders (for example Arnold Schwarzenegger) practice this option. It is correctly called: “push-ups between the benches.” An excellent tool for pumping up your triceps. Try it and you will definitely like it...

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 blurred 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 plastic bottles of different capacities (from 0.33 to 2 liters) filled with sand can perfectly replace them.

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 multi-building.

In fact, multi-builders 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. It is located on the back surface of the arm; 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 a 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 the bench, bend your lower back a little, make sure that the rest of the body, that is, the head, shoulders and back muscles (buttocks) are tightly pressed 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 the 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” should be done at the initial stage of training these muscles, this will allow you to lift maximum weight.

When pressing with a narrow grip, a heavier weight is used 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, initially use a correct grip, with your palms evenly 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 uses the pectoralis major muscle and deltoids, which are maximally loaded at the initial stage when lifting. By pulling yourself up as much as possible, you place a greater load on the triceps.

2. When lifting, do not spread your elbows; spreading your elbows helps reduce the load on the pumped muscles and transfer 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. The correct technique will allow you to maximize the load on your 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, in the upper position, fully extend your arms, just do not fix the elbow joint.

7. When performing the full amplitude, additional weight may not be needed; 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 an upright 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 the stress on the wrists due to the palms facing 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. During 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: 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 desired 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 shoulder to 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 heads of the 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 the upper block. We move away from the machine and grab the handle, neutral grip, that is, your palms are directed towards each other. Leg placement: 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. We place the right leg 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. Take the correct position with your body; if your shoulders are positioned higher than your hips, the amplitude will be reduced - this will not allow you to maximally load the triceps muscles.

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. We take our power unit and hold it behind our head with slightly bent arms. And we begin to bend and straighten our 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 people who are more physically prepared.

Let's start with the simplest. We approach the bar, take it 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 lifts off the ground when performed correctly. 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 like a wall bars in your arsenal, 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 exercises will be when working with parallel 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.

The triceps muscle, or triceps, occupies the attention of both. Men who take care of their physical shape know that against the backdrop of a beautiful, sculpted body, weak arms are inappropriate.

In women, as they age, the skin and muscles on the arms sag, forming unsightly “ears” above the neckline.

A little anatomy

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

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

Exercises and techniques in the gym

Both guys and men can train in the gym: many triceps exercises are suitable for both. It’s good if a competent instructor in the gym gives you a consultation on where and how to start.

Did you know? The first inventor's name was Gustav Zander. The Swedish physiotherapist has designed about seven dozen exercise machines. They were bulky and more reminiscent of medieval instruments of torture, but they were in such 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:

stand next to the frame of a simulator that imitates uneven bars;
clasp the handles of the simulator with your palms and take the “arms outstretched” position;
straight, can be slightly bent;
while inhaling, smoothly lower your arms down until a right angle is formed in the elbow bends;
It is advisable to pull your shoulders back so that all the effort goes to the triceps - stay in this position for more than a couple of seconds;
exhale - 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 frame;
when gripping a barbell, the distance between hands is no more than three;
as you inhale, the bar goes down, touching the chest and immediately up - exhale;
in the “barbell up” position, rest, then repeat;
three approaches 6-12 times.

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

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

Insulating

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

performed while standing, grasp the handle of the exercise machine with your palm down, the body is slightly bent, the elbows are pressed to the body, the handle is pulled up to;
as you exhale, lower the handle as far as possible, to the area, and as you inhale, return it up;
performed smoothly, 10-12 repetitions, three approaches.

One-arm extension in a standing position:

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

stand near the bench, lean one palm on the bench;
take a dumbbell in the other;
the elbow is pressed to the body, the elbow bend forms a right angle;
inhale, we straighten the arm, exhale, we return it 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 tighten the triceps. French bench press with barbell:

performed lying on a bench, the body pressed to the surface of the bench, feet on the floor, grip of the barbell straight;
keep your arms extended upward, the distance between them shoulder-width apart;
while inhaling, the barbell lowers, while the shoulder and forearm form a right angle, exhale - the barbell 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 approaches.

This triceps exercise can be performed both in and at home, using two stools folded together instead of a bench; Dumbbells are more suitable for this.

Aimed at the heads

Almost all exercises involve all three bundles, since they are interconnected; there is no separate lesson to work on one of them. But there are some techniques to enhance the effect for one specific muscle.

To better develop the long head, you should modify the set of training with raised arms. For example, the French press described above involves lowering the barbell not to the forehead, but behind the head.
In the same way, flexion-extension with dumbbells - carry out the movement from behind the head. To increase the use of the lateral head, you should perform pronation of the hand, that is, an inward rotation of the hand during training with dumbbells.

The medial head is worked through supination, that is, the movement of the hand outward. For such exercises, collapsible dumbbells are used, leaving the weights on only one side.

We pump triceps at home

You can pump up your triceps at home. Let's consider several options for classes for and at home. Let's start with men's activities.
with rear support:

rest your hands on two folded stools (bench), your feet are placed 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! Pausing in both positions will increase the load, but do not place your palms too wide, otherwise more load will be placed on the delta.

Triceps exercise with dumbbells at home - overhead arm extensions:

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

Do not use too heavy a projectile - you should not linger in the “dumbbell behind your head” position. A classic activity that does not require any additions is push-ups. You can use it to warm up; in addition to the triceps, the legs, pectoral and back muscles are also worked out. The workout 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:

place two stools next to each other, rest your knee and one palm on them;
the body is tilted as much as possible, the shoulder blades are together, the abs are tense;
in the other hand, bent at a right angle, a dumbbell;
the elbow is pressed to the body during movement;
slowly bend and straighten your arm with a dumbbell;
inhale – down, exhale – up;
on each hand 12 times, three times.

sitting on a stool, one leg can be moved slightly back for greater balance;
the dumbbell is covered in two palms and raised above the head;
inhale – lower the dumbbell behind your head as low as you can;
exhale - rises back;
Two approaches of 12 times are enough.

Did you know? Dumbbells were also used by ancient Greek athletes, although not for pumping up the relief. Athletes used these equipment to improve their triple long jump results. After the run, jumping, the athlete threw the dumbbells back. This helped me jump about 20 cm further than without the “accelerator”.

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

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

lean on a bench or stool with both palms (the support is located behind your back);
legs bent at right angles;
go down as you inhale, and as you exhale go up;
Only the upper limbs should work, do not strain the legs;
Repeat both push-ups three times, 10-12 times.

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