- 1 What is triceps and how to properly swing it?
- 2 Exercises for triceps at home
- 3 workout back and triceps in the gym
- 4 Exercises for girls
The figure of the athlete – inflated, athletic body – the dream of many
men. Slender, taut figure – the desire of many girls and
women In order to reach your cherished goal worth paying
special attention to physical loads that can be performed as in
the gym and at home. In this article, we
Consider exercises for pumping triceps – a muscle that
improves the look of the hand even in the lowered position.
What is triceps and how to swing it?
Triceps – triceps muscle of the shoulder. Consists of three heads:
long, medial, lateral and occupies the entire back side
shoulder. It is the triceps that emphasizes strength and the sporty look of the arm,
therefore, it is necessary to pay due attention to the exercises and
training your muscles to look athletic.
To increase the mass of any muscle group or individual muscle
necessary complex, which includes the right choice
exercises with a certain intensity of performance in combination with
The correct mode of recovery and nutrition.
Training for triceps training should be intense,
include a basic program and a pair of auxiliary
exercise. The number of trainings should not exceed 1-2 times per
week for a competent recovery, as frequent repetition
exercise will bring the opposite effect – overtraining triceps
and muscle loss. Exercises for triceps training should
perform on a clear technique, otherwise the effectiveness of training
decrease due to the involvement of other muscle groups.
You need to pay special attention to your diet for growth.
muscle mass. It is recommended to consume 2 grams of protein daily
per kilogram of your weight. This is about 30 grams of protein at a time
food. You should also eat creatine before and after exercise.
Exercises for triceps at home
Pumping triceps at home is no less effective,
than in the gym. Basic training complex consists of 5-6
occupations on a horizontal bar and with burdening (dumbbells). Basic complex
It is recommended to perform no more than 6 weeks.
Exercises with dumbbells for the triceps:
- French bench press. Lie down on the bench, tight
pressed his back and buttocks to its surface. Stand with your feet on
floor. Take the bar straight grip, palms should be shoulder-width apart.
Extend the upper limbs with the bar, inhaling to lower the bar to
the forehead so that the forearms and shoulders form a right angle.
Hold for a few seconds in this position. Exhale
fully straighten the upper limbs. Do not take breaks when
inhale to repeat the exercise. Reverse grip hold the bar
prohibited for security reasons. Projectile weight should be
- Arm extension in the slope. Stand next to
bench. Bend, resting his palm on the bench. In the other palm
take a dumbbell, bending the limb in the elbow so that it forms
there is a right angle between it and the body. Dumbbell should hang down
free. While inhaling, fully unbend a limb with a projectile
backwards Hold for a couple of seconds in this position, then return
in the original. Repeat the exercise for triceps 10-12 times, first one
hand, then another.
- The extension of the arms from behind the head. Sit on a stool,
straighten your back, slightly bending it in the lower back. Feet pressed to
the floor. Raise your arm above the head with a dumbbell, straighten the elbow. Second
limb to wrap the torso. Follow the immobility of the shoulder
the joint. Inhale and slowly lower the arm with the dumbbell down.
Do not pause. Repeat the exercise with one arm 10-12
once, then on the other.
Exercises on the horizontal bar for the triceps:
- Tightening straight narrow grip. Grab hold of
behind the horizontal bar with both palms (straight hands), as close as possible
them to each other. Make pull-ups, legs crossed for
increase the load.
- Pull-ups with narrow grip. Clasp
турник обеими ладонями, максимально приблизив them to each other.
Make pull-ups, legs crossed.
Workout back and triceps in the gym
Exercises for triceps in the gym for
- Thrust of the upper block. Thrust of the upper block.
Auxiliary training for beginners using a simulator,
reminds pulling up.
- Traction on the simulator. Allows you to work
latissimus dorsi muscles and recommended for beginners due to minimal
load on the spine.
- Thrust dumbbells with one hand. Body parallel
the floor. Emphasis on the left upper limb and the knee of the left leg. Right
upper limb with a projectile down. Raise hand with
dumbbell up, feeling the contraction of the muscles of the back and not turning
- Thrust lower unit. This training reminds
rod pull. This simulator should be dealt with at the very end
training for fixing the result of pumping all groups
Beginners are encouraged to do 6 repetitions of each exercise with
easy burdening. After learning the right technique and mechanics
movement, you can increase the number of repetitions to 8, as well as weight
Exercises for girls
One of the most problematic areas for women is the triceps. Exactly at
this area accumulates fatty deposits, creating not
attractive look. In order to remove fat one
diet is not enough. Stretched skin will look flabby, and
to prevent this, it is necessary to perform exercises for the triceps
with dumbbells in both home and gym.
Exercises for women on triceps with weights
- Arm extension in the slope. Stand up straight
putting his legs shoulder-width apart and bending them at the knees, fold the pelvis
back and tilt the body forward slightly. Take the dumbbells, bending
upper limbs in elbows, pressing them to the body. Perform
extension, watching for a flat back and elbows.
- Extension of the upper limbs due to the head.
Stand up straight ноги на ширине плеч. In the back should not be
deflection, for this you need to retract the press. Raise the top
limb with dumbbells up, bend behind your back in the elbow, pressing
elbow to ear, then straighten it up. Repeat with another
- French bench press. Lie on your back,
согнув ноги в коленях и прижав ступни к the floor. Clasp обеими
palm dumbbell and straightening the upper limbs. Bend your hands on
15-18 degrees to the side of the head. Bend your elbows, touching
dumbbell floor. The position of the elbows must be unchanged.
- Extension of the upper limbs lying down. Lie down on
back, legs bent at the knees. Raise your arm with the projectile up
turning the elbow out. Bend and straighten the arm while pressing
projectile to the opposite forearm.
Repeat each exercise for triceps 10-15 times.