How to build powerful triceps: universal keys to success. Lying arm extension with EZ bar. Bent over arm extension with dumbbell

Triceps are precisely the muscles that can visually increase the size of your arms and make them as large as possible. It is by developing them, and not the biceps, that you can noticeably increase the volume of your arms.

The key to the success of home training is that the exercises described below should be performed regularly, gradually increasing the load. To achieve better results, you need healthy sleep and proper nutrition.

Progress will be faster if you increase your protein intake and completely eliminate alcohol, carbonated drinks, energy drinks and confectionery from your diet. Pay special attention to proper nutrition, since a healthy diet plus training is the basis for good muscle growth.

Preparation consists of doing a warm-up. In addition to doing light exercises, warming up your muscles and joints, you can also add cardio exercise in the form of running or exercise on a cardio machine, if you have one at home.

Remember that the effectiveness of the training depends only on your desire to achieve results. The exercises described below are suitable for both boys and girls. At the same time, you need to understand the structure of the muscles being pumped in order to understand where on the body and how they should tense. Let's look at this point further.

What are triceps made of?

It is important, before starting training, to understand the very structure of the triceps. This will help you create the right set of exercises and feel in the process which part of the muscle is brought to work.

The first thing that is important to understand is that any movement of the arm occurs thanks to the triceps muscle. At the same time, it provides the connection between the humerus and the ulna. It is called “three-headed” for the reason that it consists of 3 “components” called heads:

lateral;
medial;
long.

It is located on the back of the arm, closer to the shoulder joint. You can use it by moving your arm back behind your body. The strength potential of the arms is precisely the triceps.

French bench press

To perform it, you will need a bench or two stools placed side by side that can support your weight.

You need to lie down on the bench so that your back is completely relaxed.
You should take two dumbbells or a barbell of suitable weight. The load should be gradually increased with each workout.
When you take the dumbbells or barbell, there should be a distance of 40 cm between your hands. Make sure that your hands are turned with the back of your hand towards your face. In this case, the placement of the hands will be correct.
Move your hands behind your head in a smooth motion. Try to keep your elbows in the same plane.
Bend and straighten your elbow joints, while remembering to breathe deeply. Perform 10-12 repetitions. It is recommended to do 3-4 approaches.
After completing the last set, stand up, breathe for a few minutes, and take a few sips of water. Now you can proceed to the next exercise.

Execution with dumbbells

Can be an alternative to the first exercise if you only have one dumbbell at home. Need to:

Place a chair. Lie on it so that your shoulder blades rest against its surface.
Hold a dumbbell in your hand with the back of your hand facing your face.
Holding your elbow with your free hand, lift your arm up from the dumbbells and do 10 flexions and extensions. Make sure that your elbow does not fall forward under any circumstances. After completing the approach, change hands. In total you need to complete 3-4 approaches. Remember to breathe correctly - as you inhale, lower your arms, and as you exhale, press the dumbbell up.

It is important to breathe properly while doing exercises. Also, try to measure your pulse and blood pressure before and after training in order to independently monitor your body’s condition and avoid overexertion.

Parallel bars exercise

This exercise is considered one of the most effective due to the fact that during its implementation many muscle groups are active. Technique:

You need to place your hands on the uneven bars at shoulder distance.
The body must always be strictly perpendicular to the floor.
You cannot bend over or spread your arms too wide, as this will make the exercise useless.
You need to lower your body on your hands until a 90-degree angle is formed at the elbow.

If you want to do this particular exercise at home, then you need to take 3 stools. They must be placed at the extreme points of an isosceles triangle. Two of them will replace the bars themselves, and the third will serve as a support for the legs and will allow you to lower the body in accordance with the technique of performing the exercise.

It is important to place both hands and feet in the center of the stool. It is recommended to place your feet on the stool on your toes.

Bench push-ups

This exercise is convenient to perform if you have two benches or a pair of stools. If this is not the case, then your legs can be lowered to the floor.

Place benches or stools 80cm apart, parallel to each other.
Place your feet on one bench, and on the second, take a position so that you can feel the support with your hands.
Gradually bend your elbows, going as low as you can. Then rise to the starting position.
Do 10-15 repetitions, remembering to breathe.

After completing the exercise, drink water and rest a little. Do this for 3-4 approaches. If you want to increase the load on your triceps, then after each approach do 10 push-ups with a narrow grip.

Seated one-arm French press

Sit on a chair, keep your back straight.
Take a dumbbell in one hand, the other should be free.
Raise the dumbbell above your head so that the back of your hand is facing up.
Lower the dumbbell behind your head, and you should feel your triceps stretching.
Quickly straighten your arm.
Do 10-15 repetitions and switch hands.

This exercise is not recommended for those who have injured their arm within six months, as well as for people who have not previously trained. To avoid ligament rupture, do not do more than 5 approaches. The intensity of the load, as well as the frequency of repetitions, should increase gradually. Don't forget to breathe properly.

Bent over arm extensions

Take a standing position.
Lean forward and place one hand on a stool or bench.
With your free hand, take the dumbbell (the position of the back of your hand does not matter) and move the dumbbell back. The elbow should be at shoulder level. Your arm should be in one straight line, keep it close to your body.
Lower the dumbbell until your arm is in an “L” position.
With a jerk, straighten your arm to the starting position.
Switch hands.
Do three sets on each arm, rest for a minute and do several sets again.

If you feel pain while doing the exercise, then it is too early for you to do it. Remember that excessive load in the first days of training is fraught with negative consequences.

Close grip push-ups

This is one of the most effective exercises you can do at home. It will perfectly consolidate the effect achieved after performing previous exercises.

Take a lying position.
Hands should be placed shoulder width apart. Press your elbows to your body. Make sure this condition is met.
Lower yourself so that your arms gradually bend towards your body.
Rise smoothly.
Do 10 approaches. With each workout, you need to increase the number of repetitions.

If you want to increase the level of load, you can place your hands closer to each other. At the moment when they are under the center of the body, the load on the triceps will become maximum.

We use rubber

You need to purchase a tight rubber loop, which you attach to the most convenient vertical surface, and most importantly - stable. This could be a closet or a cabinet. It is important that such a rubber loop is located at shoulder level.

In a gym setting, the exercise uses a rope handle attached to a machine. But it is hardly possible to build such a system at home. You need to perform the exercise as follows:

Grasp the attached rubber training loop with both hands and place them in a position perpendicular to the floor.
The essence of the exercise is to extend your arms to hip level.
It is important to monitor the tension of the rubber cable; you need to attach it in such a way (or move a certain distance) so that the tension is a little stronger than comfortable.

Training programs

There are several programs aimed at developing the triceps muscle. The exercises, the number of times in one approach and repetitions of approaches are described below.

General triceps program

For the normal development of triceps, giving it relief and increasing mass, this program will be useful. Regular execution will be required:

French bench press.
One-arm press in a seated position.
Bent over arm extensions.

Each of these exercises must be performed 12 times, in three approaches.

Acquiring power potential

Each muscle structure has a force potential, i.e. that power parameter measured during an impact. To increase this indicator, you need to perform the following exercise program:

French press.
Bench press.

Each exercise is performed 8 times in a set, which must be done at least 5 times.

Lighter load on elbows

If you don’t want to put too much stress on your elbows, but still want to develop your triceps, then the following program is suitable:

Close grip press.
Bent over arm extensions.

Each exercise is performed in 3 approaches, 15 times in each approach.

Conclusion

only regular training and precisely executed programs can give the desired result;
To gain muscle mass as quickly as possible, you should remember the importance of nutrition. With food you need to provide an increased amount of protein structures for the body;
You need to consume protein before and after training for (after) 40 minutes;
In pursuit of beautiful triceps, you should not immediately apply heavy loads. Not only will this not give the desired result, but it can also cause damage to the muscle, which will require recovery;

The triceps is the skeletal triceps brachii muscle located on the back of the humerus. Consists of three heads - long, medial, lateral. Performs the function of flexion-extension of the elbow. By mass, the triceps occupies two-thirds of the mass of the shoulder muscles.

To regulate temperature homeostasis, increase the speed of enzymatic reactions, improve blood and lymph circulation, and metabolic rate before exercise, warming up (both in the gym and at home), that is, warming up the tissues and cardiorespiratory system, is important. Warm-up includes general developmental (the same for everyone: running, jumping, stretching, etc.) and special (related to a specific sport) exercises.

The optimal duration of warm-up and the size of the interval between its end and the beginning of work depends on the nature of the work ahead, the person’s fitness level, his gender, age, and external factors (weather). Everyone has their own warm-up duration.

Triceps exercises in the gym

In exercise therapy, devices have begun to be introduced everywhere that make it possible to correctly and purposefully influence a specific area of the body. The advantage of simulators is that when doing certain exercises, you can normalize them in terms of power, amplitude, and rhythm.

The exercise machines are designed to develop strength and joints, muscle endurance, and eliminate muscle hunger. Properly performed exercises in the gym do not cause pain.

Both men and women need to pump up their triceps. Almost all triceps exercises work all three heads. You should start pumping in the gym with basic exercises.

So, basic triceps exercises are a whole complex using special equipment (bars, blocks, dumbbells, Smith machine).

After the basic triceps exercises are completed, we move on to the next stage - main training.

It includes:

French press. The starting position is as for a bench press, lying on a bench face up, feet pressed to the floor. Raise the barbell with an outstretched grip behind the head, forming a right angle between the shoulder and forearm. At the end point, do not stop and do not lower the barbell too low. Repeat 10-15 times. You can perform this press on an incline bench with an overhand grip.
Narrow bench press. The press is performed in a Smith machine or power rack. The starting position is the same, straight grip. Lower the barbell, touch your chest and immediately lift the barbell up. It is correct when the elbows form a 45 degree angle with the body. You can vary the grip width and elbow angle. At the end point, stop for 3-5 seconds. Do 3 sets of 10 reps.
California press. Starting position - as with the French press, take the barbell with a narrow grip and place it above the top of the chest. As you inhale, slowly lower the barbell without spreading your elbows to the sides. Perform correctly, working only with the triceps.
The best exercise is the extension of the arms on the upper block. Starting position - standing, slightly tilting your body forward. Grab the handle with your palms down, pressing your elbows tightly to your body. The essence of the exercise is to pull the handle of the block to your chest. Perform smoothly, freezing at the top point for 5 seconds. Do 3 sets of 10 reps. You can also perform one-arm extension on the block (you will need a cable trainer with an upper pulley).

How to pump up triceps at home

To have beautiful arms, you need to train your triceps, but you don’t have to go to the gym, you can do triceps exercises at home.

In every home there are stools or chairs, a pair of dumbbells, and a gymnastic mat. How to pump up triceps with dumbbells if you don’t have them? That's right, dumbbells can easily be replaced with water bottles. Some even turn their house into a branch of the gym, installing exercise machines, blocks and other devices. Convenient to do at home:

For the best home workout, use a combination of two and later three different exercises to target your triceps from different angles.

For some women, even a month is enough to move from “beginners” to the “pro” category, while for others even six months is not enough, it all depends on the level of body fat (the lower it is, the sooner things will improve) and the individual characteristics of the body. To achieve beautiful triceps you need to train for about three months.

The article will discuss exercises for pumping up the triceps. Exercises will be presented to be performed at home and in the gym. Good results can be achieved if you perform exercises 3-4 days apart.

Content

Exercises to pump up your triceps at home

Triceps is the so-called triceps muscle, it works in opposition to. The volume of the triceps is much larger than the volume of the biceps. Therefore, it is more difficult to train this muscle; it should be trained from different angles. Pumped triceps give a voluminous appearance to the arms even in a relaxed state. So howpump up your tricepsat home? Of course, you can use standard exercises such as push-ups with clasped hands and other simple exercises to load the triceps. But it’s better to at least get dumbbells and do various exercises to effectively pump up your muscles.

Starting position- heels touch the floor, hands on the bench behind your back. Slowly lower your torso down, pause at the lowest point, return to the starting position. To complicate the exercise, you can use additional load with your weight on your hips.

Sit on a bench with your back straight. With one hand, lower the dumbbell behind your head and slowly return to the starting position. Keep tense throughout the exercise.

Lie down on a horizontal bench and place your feet firmly on the floor. Straighten your arms up, perpendicular to the floor, and ask your partner to hand you the barbell. It is advisable to use a barbell with an EZ bar, but if you do not have one, you can perform the exercise with a traditional barbell with a straight bar. Grab the bar with an overhand grip and press the barbell up. Fully straighten your arms with the barbell and tilt them back (towards your head) 45° from the vertical. This is the starting position. Take a deep breath and hold your breath. Keeping your upper arms (elbow to shoulder) stationary, gently bend your elbows and lower the barbell to the top of your head. At the lowest point of the exercise, the angle at the elbow joint is 90°. Once you reach the bottom, don't stop! Quickly change the direction of movement and, straightening your elbows, return the bar to its original position. When lifting the barbell, do not exhale or pull your elbows forward. The upper arms should remain locked until the end of the set. As soon as you fully straighten your arms, stop for a couple of seconds, exhale and, with additional effort, tighten your triceps even more.

Exercises to pump up triceps in the gym

The exercise is performed standing. Spread your legs slightly and lean forward with one leg in front, as if you were in the starting position of a 100-meter dash. Place one hand on your knee, and bend the other hand, with a dumbbell, at a right angle, pressing it to your body. Now straighten your arm and repeat the exercise. This exercise can hardly be considered one of the most important for triceps., but, nevertheless, it is perfect for hammering the triceps as the last one. Since this exercise is difficult to do correctly with heavy weights, try to perform it so intensely that you feel a burning sensation in your muscles, which will give the best result.

Place a horizontal bench under the barbell racks like this so that when you lie down on the bench, the bar is directly above your head. Lie down on the bench. Bend your lower back slightly, but make sure your head, shoulders, and buttocks are pressed firmly into the bench. If there are no barbell stands, you will need a partner to serve and receive the barbell. Grasp the bar with an overhand grip. The distance between the palms should be less than shoulder width. How much exactly? This depends on the type of bar and your ability to keep a loaded barbell balanced.
Press the barbell up and straighten your arms completely. The bar should be directly above the neck. Take a deep breath and, holding your breath, lower the barbell to your lower chest. As soon as the bar touches your chest, don’t stop, but immediately start pressing the barbell up. Having overcome the most difficult part of lifting the barbell, exhale and press the barbell. Once your arms are fully straightened(the top point of the exercise), take a short break and try to tighten your triceps as much as possible.
Make sure that during movement your elbows move strictly along your sides, are always directed forward and do not diverge to the sides. Bending of the arms occurs exclusively in the vertical plane. The pace of the exercise is moderate.

Earlier articles covered exercises:

How to quickly pump up your triceps

Triceps exercises should be perform slowly and keep the technique under control.
During the training it should be good feel stable muscle tension and an emphasis on absolute reduction.
It is better to train triceps no more than once every 5-7 days, since experienced instructors assure that the most effective training program for triceps is the formula “hard, intense and infrequent”. Maximum intensity will ensure the fastest build-up of muscle mass.

The weight of the barbell should not interfere with proper technique. performing the exercise. If the barbell is too heavy, you will not be able to hold it with straight arms at an angle of 45° to the vertical and you will involuntarily pull your elbows forward. And this significantly reduces the load on the triceps.
Try to keep your torso motionless and your back straight.
Don't arch your back to help yourself press the barbell with your whole body. This is dangerous for the spine and in no way increases the load on the triceps.

Video

Triceps - exercises and training features

Triceps exercises

Bench press

Extension of the arm from behind the head

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How to pump up your shoulders

Since the triceps is the largest muscle in the human arm, every bodybuilder should definitely exercise it regularly. Exercises aimed at working this muscle will allow you to make your arms powerful and beautiful. Pumping up the triceps will help other muscles, compared to them, look more attractive.

However, you cannot train by paying attention to only one single muscle. Each of your activities should be comprehensive and harmonious. Bigger triceps won't take much time, just commit to one training day per week. And do a special set of exercises.

Big triceps

The triceps program is most suitable for training in the gym. There are special exercise machines, gymnastic benches and other necessary equipment.

However, if you don’t have the opportunity to go to the gym, you can try to achieve the desired result at home. Triceps training is usually done using a barbell or dumbbells.

Triceps program

There are not many effective exercises with which you can pump up the arm muscle in question. Therefore, coaches and experienced athletes recommend that bodybuilders interested in improving their triceps pay attention to the following set of exercises:

Lying chest press. Half of the triceps program consists of barbell work. You can use it with a narrow grip. And if you work with dumbbells, then at the end point you need to connect them together.

French press. Pumping up the triceps always includes this exercise. Immediately after completing the previous one, move on to this one - it will help consolidate the effect. You can do the French press both standing and sitting. Moreover, novice bodybuilders, as well as women, are allowed to hold one dumbbell with both hands.

Straightening your arms while bending over. You should hold dumbbells in both hands and place your feet shoulder-width apart. Then bend over and, keeping your elbows motionless, alternately extend your arms back. It is important to perform exercises for the triceps muscles as controlled as possible; be careful not to put the load on your back - now you need to pump up the triceps.

Reverse push-ups. In this case, you should rest your hands on one bench, turning your back to it, and put your feet on another, which is parallel. Once in this position, perform deep push-ups. The triceps training program includes both weight training and bodyweight training. Try to load your arms as much as possible and, first of all, your triceps.

Bigger triceps are achieved through these exercises. Moreover, it is enough to do such a complex once a week. Remember that muscles grow in size while at rest, so don't overuse your triceps - allow them to recover.

And of course, we must not forget about the importance of working out other muscles of the arms, shoulder girdle, back and chest. Only in combination with them will your large triceps look powerful and attractive. The triceps routine is just the beginning of bigger, stronger arms. Train each muscle group at least once a week - this will help you look harmonious.

Here is another article in the “How to pump up muscles” section, this time we’ll figure out how to pump up triceps. This muscle, unfortunately, is underestimated by many amateurs, since priority is usually given to arm training. However, few people realize that the triceps are larger than the biceps and account for as much as 75% of the arm's volume! A good reason to start them more active, right?

Also, an additional motivation for pumping up the triceps will be the fact that these muscles are the main assistants in training the chest and deltoids. Weak triceps will prevent you from fully working your chest using bench presses. They will get tired faster than the chest and it simply will not be able to get enough to stimulate the growth of the load. The same goes for the deltoid muscles.

In general, enough foreplay, since you are reading this article, you understand perfectly well that you need to pump up your triceps. All that remains is to figure out how to do it correctly and effectively. Later in the article you will receive a comprehensive answer to this question. The main thing is to read carefully, remember and apply the information received in practice.

Briefly about the anatomy of the triceps

So, let's start with the basics - the anatomical structure of the triceps. There won't be a lot of information here, but you should get the most necessary knowledge. Otherwise, you simply won’t understand the meaning of the training scheme proposed below.

The triceps is a muscle consisting of three heads (bundles): lateral, long and medial. The largest of them is long, slightly smaller is the lateral head and the smallest is the middle head. The main task of the triceps as a whole is to straighten the arm. All three of its heads participate in this movement, however, when the position of the hand changes, the emphasis of the load can be concentrated in a particular head.

From here we can conclude that it is possible to fully pump up the triceps only if all heads receive the load equally. This means that we need to use different exercises that will focus on the desired location of the triceps. We'll talk about this later.

Features of triceps training

In terms of the degree of load absorption, the triceps, despite the fact that it is a small muscle, is very similar to large muscles such as the chest and back. Accordingly, his training should also be similar to them. Thus, the growth of triceps mass and strength is influenced not so much by the volume of training as by its intensity.

But, as mentioned above, in order to fully pump up the triceps, you need to perform exercises that will allow you to load all its bundles. To be more precise, choose a set of exercises that will place a balanced emphasis on all three of its heads.

Here comes the turn of isolating exercises, which will allow you to load the triceps with an eye to a specific bundle of it. The number of repetitions in these exercises should be greater than in basic ones. The fact is that isolation exercises require perfect technique. When performing them, you should feel every centimeter of movement and achieve a burning sensation in the target area. The working weight here will be relatively small, since too much weight will force other muscles to be involved in the work, which is not permissible in isolation exercises.

Given the need for a variety of loads on the triceps, it will be difficult to complete all the exercises in one workout. Therefore, you just need to create two sets of exercises that need to be alternated from workout to workout. Let's call them “main” and “auxiliary”. In the first case, it will be work on overall mass and strength, in the second, it will be working on the less involved triceps bundles. More on this below, but for now, check out the exercises that will be included in our training.

Close-grip bench press on the Smith machine

The most important exercise of the complex. It is with its help that you will build strength and mass in your triceps. Why in a machine, and not just with a barbell? Yes, the option with a barbell also works, but if it is possible to perform a narrow bench press in a machine, then work in it. This will allow you to focus as much as possible on the work of your triceps, since the machine does not require you to spend additional effort on keeping the barbell in balance.

Don't take the meaning of "close grip" too literally. Narrow, in this case, means a shoulder-width grip, neither wider nor narrower. If you take it wider, most of the load will be absorbed by the pectoral muscles; if you take it narrower, you will run a high risk of injury.

At the end point of the movement, straighten your arms completely. The exercise uses all three triceps bundles with a greater emphasis on the largest of them - the long one.

Dips

A very effective triceps exercise when performed correctly. Involves all three of its heads, with an emphasis on the long one. To ensure that the exercise is correct and loads the triceps and not the pectoral muscles, use the following rules:

- work on narrow bars

- try to minimally tilt your body forward

- keep your elbows as close to your body as possible

- perform push-ups with full amplitude

When, working only with your own weight, you manage to do 15 or more clean push-ups, you need to start working with weights. To do this, hang the weights from the barbell on a special belt. Perform the exercise in a positive-explosive style. This means that you move upward with powerful effort and as quickly as possible. Lower yourself, on the contrary, under control and slowly until the triceps are fully stretched.

Reverse push-ups

A good alternative to dips and in some ways even better. By doing push-ups on the bench, you minimize the work of the pectoral muscles, which means you put more stress on the triceps. For beginners, this exercise will be more convenient than the previous one. Here you will not be able to involuntarily tilt your body forward, as with push-ups on the uneven bars. Thanks to this, the triceps will be under good load throughout the movement.

If doing push-ups with your own weight is too easy for you, ask your partner to put weights in the form of barbell plates on your hips. But don't overdo it, you must perform the specified number of repetitions with strict adherence to the execution technique.

Overhead extensions with a barbell

In the starting position, the triceps are in the position of maximum stretch - this is a big plus of extensions from behind the head. Can be performed both in a standing and sitting position, both with a barbell and with dumbbells. However, if there is no particular difference in relation to the first, then in relation to the second, it is better to use a barbell rather than a dumbbell. Using a dumbbell, the grip turns out to be very narrow, and this will cause you to involuntarily spread your elbows, which will reduce the effectiveness of the exercise. But, in order to diversify the loads and in the absence of a barbell, you can also use a dumbbell.

For greater convenience, you can use an EZ-bar. Perform the movement extremely slowly, both in the positive and negative phases of the movement. This will protect you from possible injuries. Jerks are not allowed here. Technology comes first!

Press down on the block

The most useless triceps exercise, but in combination with others it increases their effectiveness. It is usually used as a warm-up, as it pumps blood into the muscle very quickly, and also as the last exercise of the complex to “rework” already tired triceps.

Perform it only using the force of the triceps. Many people use heavy weights and put their entire weight on the handle. This is completely ineffective; you simply steal the load from the triceps and redirect it to the deltoids and latissimus muscles. But that's not your goal when training triceps, right?

The exercise primarily affects the lateral head of the triceps. Also use a cable handle, this will shift the emphasis of the load to the middle head of the triceps. At the end point of the movement, do not forget to spread your arms to the sides.

Option with rope handle

French bench press

It is very similar to a basic exercise and many people consider it that way. However, the movement is carried out only in one joint - the elbow, and therefore is single-joint, that is, isolating. The emphasis of the load falls on the long head of the triceps if you lower the barbell behind your head. If the lowering is done to the forehead or chin, the emphasis will shift to the middle and lateral heads.

If possible, replace the barbell with work on a block machine. Its advantage will be the constant tension of the triceps, even at the top point of the movement, due to the fact that the cable will pull the arms back. This will increase the intensity of the exercise.

Bent over arm extension

And finally, the final “grinding” exercise, the main goal of which is to draw the relief of your triceps. Do not take too much weight, this will disrupt the technique and negate the entire result. The weight should be such that you feel every centimeter of movement and bring your triceps to an intense burning sensation. In this case, you must perform the specified number of repetitions with perfect technical skill. For variety, swap the dumbbell for this exercise on a block.

Sets of exercises for triceps

It's time to practice. All that remains to be done is to create two sets of exercises that must be alternated from workout to workout. Pump up your triceps no more than once a week. Do not pay attention to the information that small muscles are trained twice a week. This training scheme is only suitable for professionals. And once a week will be enough for you, especially if you consider that the triceps are already tensed well on the day of chest or delt training. By the way, advice on the topic: train your triceps on the same day as your chest or shoulders - you’ll kill two birds with one stone. 3 x 6-8

3 x 8-12

* Use the pyramid principle. For the first set, use a weight that you can perform 12 reps with until failure. In the second, take a little more weight and perform 10 repetitions. In the third even more and overcome 6 repetitions with it. In the fourth, do not change the weight and try to squeeze out 6 more clean repetitions. If this doesn’t work out, ask your partner for help and overcome those repetitions that you cannot do on your own with his help. Periodically replace the barbell press on the Smith machine with weighted dips.

Complex 2 (auxiliary)

The purpose of this complex will be to slightly unload the triceps after strength work and “rework” those bundles that did not receive additional load in the previous training. Do not under any circumstances miss this complex. If you work only on the first one, then there will be little result. Pure strength work will very quickly clog both your muscles and your psyche. And this will cause overtraining and long-term stagnation.