Basic exercises for triceps

Let's talk about how to pump up triceps. Although the work with triceps often requires specialized equipment, it is still possible to do it at home. The triceps attaches to the hand sports, emphasizing strength, and just looks great. Exercise for triceps, it is imperative to give the body of the athlete proper form.

To pump up your triceps, you should calculate integrated studies, which will bring the desired result. Basic exercises for the triceps are the Foundation, and without them can not.

Push the focus back

To practice at home push-UPS in the back is the main focus and the most effective exercise.

Original position

• Lean hands clasped back on the gymnastic bench (will fit a couple of stools). Pull the legs on another bench or stool in front.

Execution

• On the inhale to descend by bending arms at a right angle. On the exhale, lifting and leveling arms, taking the original position.

Useful advice

• For a better effect and larger loads you should perform this exercise in the lower and in the upper position. It is not advised to deal with very widely spaced, as in this case, the load will get the chest muscles and deltoid muscles.

Extend hands over head

It's time to consider how to build triceps using dumbbells. This exercise is great for exercising at home, but also suitable for the gym. In the case when a hand is not enough inflated triceps, this exercise will help correct the problem.

Original position

• To sit down on a bench or a stool, back slightly bend at the waist, feet firmly pressed to the floor. Hand with a dumbbell to get behind the head, bend and straighten, keeping straight angle. Free arm tightly hugs the torso.

Execution:

• On the exhale, swing your arm behind your head, not stopping in the end position. The dumbbell weight should be selected individually, with the proviso that be able to perform the exercise 10-12 times.

Useful advice

• When you run the main thing is the immobility of the shoulder joint. If at first you do not succeed, you can help yourself by supporting the shoulder with his free hand.

French press

This exercise should be performed with extreme weight, based only on training the triceps, giving him the required load.

Sourceposition

• Lie on a bench, buttocks and back pressed. Feet firmly positioned on the floor. Lift the barbell at arm's length, straight grip, hands spread shoulder-width apart.

Execution

• The breath bar is lowered behind your head, with the shoulders and forearms form a right angle. Hold the barbell in this position. While exhaling, raise the barbell gradually straightening the arms. Without delay to start the exercise all over again. To draw attention to the fact that the work had only triceps, and leave out the back or legs.

Useful advice

• You cannot hold a barbell reverse grip, since in this position the shell can slide out. It involves only the elbow joint. No need to lower the bar too low, as this begins to work another group of muscles. It is not necessary to start working with more weight, as this will begin to work and back. Feet should always be flat on the floor and held tightly, this will keep the balance.

Bench press narrow grip

This exercise works not only the triceps but other muscles that are well warmed up the triceps.

Original position

• Lie on a bench, buttocks, back, shoulders tightly pressed against the working surface. Foot firmly pressed to the floor. Training bench must be equipped with a counter. You can also exercise in the power frame or the Smith machine. Grab the rod that is straight grip. The distance between the hooks of the palms 2-3 fist.

Execution

• Rod to remove the focusing and capturing hands at chest level. Exhaling lower the shell under the chest muscle, and then tapping the breast immediately lift the rod up. When arms are fully straightened, a deep exhale. In the upper position to relax a bit and again perform the exercise. Repeat 6-10 times in the 3-4 approach.

Useful tips

• It is very important to perform this exercise correctly. You should not hold the barbell reverse grip, but you need to keep her with widely spaced hands, or to keep using a very narrow grip. Holding the bar wide grip increases the load on the pectoral muscles, the load in this case, the triceps minimal. Grabbing a barbell narrow grip, you increase the risk for imbalance, plus increase the load on the beam metacarpal joint, which can deliver sensations of pain after these workouts.

The extension arms on the upper block while standing

This is perhaps the most efficient and effective exercises for training the triceps.Thanks to him, well-worked muscles of the triceps. Straightening the arms, standing is an exercise that isolates and is not a base. Execute it is possible only in the gym with involvement of the upper block.

Original position

• Position, standing, upper body slightly bend forward. The grip arm should be performed so that the palm was facing the floor. The location of the hand in the middle. Very tight elbows should be pressed against the body. Gradually tighten the arm to the chest.

Performance

• On the exhale straighten the arms fully, while the arm is maximally lowered. Fix this position for 5-7 seconds. Then, breathing deeply, gradually bring the hands back to the starting position. This exercise should be performed smoothly and slowly. Repeat this exercise for about 10-12 times the number of sets 2-3 times.

Useful advice

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

The extension arms on the upper block while standing

This exercise is one of a series of exercises discussed above. For its implementation will also need to use a cable machine with the upper block and the D-handle. In carrying out this exercise, regularly there is an opportunity to give your triceps a relief and a larger volume.

Original position

• To stand in front of the trainer, putting his hands strictly parallel to the cable. With his free hand to grab the statin simulator, the body a little, leans forward, and the hand foot set aside back a little, so that it does not interfere with the exercise. The handle of the simulator to embrace reverse grip, so that the palm was directed inner side.

Performance

• On a deep inhalation, hold your breath and pulling the arm down fully to unfold. Having fixed position you can breathe, briefly hold your hand in this position and start to reverse. When the arm will return to the starting position do not need to succumb to the pressure of the load. You need the load to provide maximum resistance. Return to the starting position of the hands must last more than double its extension.

Useful advice

• At run time extension of one hand in the standing position the upper block, the back should be fixed and clearly stated. The wrist must be squeezed and the elbow of the working hand to press tightly to the body. You do not need to perform the exercise with very heavy weight. The weight should bechosen so as to be able to run it 10-12 times in 3-4 approach.

The extension of the hands in the slope

This exercise refers to a number of isolation exercises and allows you to train all three beam triceps. Also use this opportunity to get rid of the imbalances of the triceps in any of the hands. The extension of the hands in the slope is best done as a final when dealing with the triceps.

Original position

• Standing on the side of the bench, resting on the palm of her free hand. Other hand to hold the dumbbell, with your palm pointing to himself. Spin is parallel to the floor. The eponymous knee free hand also rests on the bench. To expel the hand with the dumbbell at right angles, so that the elbow reaches the level of the back or slightly above, and the dumbbell hanging down.

Performance

• On the inhale hold the breath and with the help of one of the triceps fully straighten the arm, the forearm remains completely immobilized. In this position awhile, to execute a pause in recorded severe strain of the triceps, and then make the initial position.

Useful tips

• Back should be parallel to the floor, while the triceps will account for the maximum portion of the load. This exercise is performed smoothly, steadily, without jerks and without swaying of body and arms. As for the whole body and forearm, in this case they have to stay immobility during the whole execution time.

In conclusion, it becomes clear what exercises are most effective when working with bundles of the triceps, giving it strength and relief. Performing them correctly and regularly, it will be possible for a short time to achieve amazing results. Special attention must be paid to the correct technique of performing tasks. Any deviation from the norm involves other muscles, resulting in the effectiveness of the exercise will be reduced significantly. How to build triceps without the help of professionals and visits to the gym? Deciding to pump up the triceps at home it is best to opt for the pushups, French press and working with dumbbells. They will produce the desired result.