In order to become the owner of a beautiful, toned body, you need to make a lot of efforts, adhering to a healthy lifestyle, eating right and, of course, playing sports. Going to the gym, many pay attention only to certain parts of the body, resulting in a disproportionate figure. To avoid this and always stay in great shape, it is necessary to perform a set of certain exercises, in which all muscle groups will be involved. Often, training begins with exercises for the hands, since they are the first to attract the attention of others. Our arms are made up of a number of muscles, all of which should be worked out equally. Today we’ll talk about how to pump triceps and which exercises should be preferred to achieve the desired result in the shortest possible time.
Training features
Hand training has its own characteristics, and in order to get the maximum result, it is necessary to adhere to special rules and recommendations that help to work out all the muscles, including triceps, with high quality. As a rule, less emphasis is placed on triceps than on biceps, so basic exercises will be the best option for training it. In addition, during the exercises, the technique of their execution should be perfect, and the concentration on the muscles should be maximum. Weights are also important, as too much weight can adversely affect the quality of the technique.
To train triceps, one full workout per week is enough. It is recommended to perform exercises for 8-15 repetitions, and include no more than three exercises in the complex. When designing a training program, please note that chest exercises also involve triceps, so try not to combine them in one session.
Triceps exercises with dumbbells
To perform exercises for triceps, it is recommended to use weighting agents, in the role of which dumbbells often act. Their weight may vary, depending on your level of training. It is not recommended to start with too much weight, as this can lead to muscle strain and damage, as well as cause unwanted injuries, after which further training becomes impossible. If you are new to the sport, you should start with minimum weight, namely from 1-2 kilograms, gradually increasing it. As for the exercises themselves, they should alternate with other muscles, allowing the triceps to rest and recover.
The first exercise for triceps with dumbbells is quite simple. Stand up straight, take a dumbbell in your hand, place the other on your belt. Slightly tilt the body forward and slowly take the hand with the dumbbell back, holding it with the palm down. When the hand rises to the maximum level, also smoothly lower it, returning from its original position. Perform the exercise 10 times, and then change hands and repeat the exercise.
For greater efficiency, this exercise can be done with both hands at the same time. Take a dumbbell in each hand and simultaneously pull them back. At the same time, the body does not loosen, and the back remains flat. Feet should be placed no wider than shoulder width apart.
Triceps exercise using dumbbells can also be performed in a sitting position. To do this, you will need a sports bench or a regular chair. Sit on a bench, lean forward slightly and rest on the corresponding knee with one hand, and take a dumbbell in the other. Now gently pull back the hand with the dumbbell, trying to raise it as high as possible. After the highest point is reached, lower your hand down and repeat the exercise 9 more times, and then change hands and do the same with the other hand.
Triceps exercises with a barbell
Not only dumbbells can act as a weighting agent. Another sports equipment that allows you to quickly and efficiently build muscle to the desired size is a barbell. However, barbell training is recommended for those who have the appropriate level of training, otherwise, you should limit yourself to dumbbells. The weight of the bar, like the dumbbell, must be gradually increased, starting from the minimum. The only drawback of such training is the ability to exercise exclusively in the gym, since not everyone can afford to purchase and place a barbell at home, unlike dumbbells.
One of the most common and effective barbell tricep exercises is the French press. There are several variations of this bench. You can do it from a standing position or lying on a special sports bench. It is this exercise that pumps triceps without engaging other muscles. The main task is to choose the type of French bench press that is most suitable for you, and then the triceps will become strong and embossed in the shortest possible time.
Let’s start with the bench press. To do this, take a horizontal position, fully resting your back on the bench. Pick up a barbell of the desired weight and lift them so that the shoulder sections of the arms are perpendicular to the floor. Now gently bend your elbows, bringing the barbell behind your head, and return them back when the barbell reaches the level of your head. During the exercise, only the forearms should work.
To perform the French press from a standing position, you need to stand up straight with your feet shoulder-width apart. Take the bar in your hands and raise them above your head, slightly bending at the elbows. After that, slowly bend your arms at the elbow joints, making sure that the forearm remains motionless. Pay attention to the fact that the elbows should look straight ahead, without moving apart. When the hands with the bar reach the level of the neck, begin to straighten them, returning to their original position.
Professional athletes and those who have the appropriate level of training, train triceps by performing bench presses with a narrow grip. Beginners are advised to refrain from performing this exercise, as it belongs to the category of heavy and involves the use of large weights. Lie down on a sports bench, take a bar in your hands so that the distance from each edge to your arm is the same, and your arms are located significantly narrower than the width of your shoulders. Now lower the bar down to chest level, while turning your elbows to the sides, and then return it to its original position.
Triceps exercises at home
Triceps exercises can be done not only with a barbell or dumbbell, but also using your own body weight. To do this, you will need bars or any other support that you can lean on with both hands. Grasp the bars with your palms, straighten your elbows, lifting your legs off the ground, and then slowly bend them, lowering the body between the bars. The best way to perform the exercise is to bend your elbows to an angle of 90 degrees. If you can’t bend them as much as possible, start small and gradually increase the angle of your arms until you reach the desired values.
For the next exercise, use a sports bench, sofa, table or any other low support. Stand with your back to the bench, approaching it as close as possible, sit down on your knees and rest your palms on it so that your fingers look forward. Now take a step forward, straightening your knees while keeping your arms straight. Slowly, without sudden movements, bend your elbows, lowering the body down, and, after reaching the maximum point, return it to its original position.