You can pump the muscles of the triceps with the help of simulators, dumbbells, dumbbells, body weight. Important – have patience and do it correctly. Let’s talk about training that will make your triceps more powerful.
Work on triceps
Exercises in the simulator are with the help of:
Stem.
Dumbbell.
Block simulators.
With the weight of his body.
Training at the helm
With the help of a projectile, perform the following activities:
Projectile: rod with curved handle. Exercise allows you to effectively gain muscle mass. Perform in sitting and standing position. If you have a problematic lower back, it is better to do it sitting. During training, each part of the triceps works. The standard Rod is also suitable. To enhance the effect, the handle is taken with an average handle. The narrow strongly loads the ulnar part.
It is important to observe the right technique!
Is it difficult to put elbows in different directions? Decreases weight.
We extend our arms lying down. This will help make the musculature stronger. All the triceps, especially its apex, is worked out. But with poor execution, it’s easy to get hurt. In case of elbow pain, you need to hold your shoulders at angles to the body.
Bench press with a narrow handle. Helps to effectively pump triceps. Pectoral muscles also participate in exercise.
Working with dumbbells
With the help of this projectile, you can do such exercises:
We extend our arms. We advise you to choose small weights. The triceps is fully developed, but the greatest load goes to its upper part. Movements are performed smoothly, the amplitude is complete. Hands work independently of each other.
Extension of the arms through the lying body. It is better to use light weight. All triceps work, especially the upper part. You can do it with your hands alternating.
Pull the upper limbs behind the back with a dumbbell. The main thing is to carefully follow the positions of the shoulders to the starting position and use small weights. One hand is retracted, and the other holds the position of the body. It is allowed to perform immediately both upper limbs, especially people with a sick lower back. To reduce the load, you need to move the weight to the free arm.
Extension of the head. Helps to gain weight and pump triceps. If the lower back hurts, it is better to do it sitting. This insulating exercise is done with the use of the handle further. Is it difficult to put elbows on the sides? Decreases weight.
Extension of the arm behind the head. There is a good study of the musculature and giving it beautiful forms. Movements are performed with a large amplitude. Dumbbells practically rise from behind the shoulders. Hands need to work independently of each other.
With the help of block simulators, such exercises are performed:
We extend the arms on the Upper Block. You can do this with one of the vultures attached to the simulator cable. To load the outer sides of the triceps, perform a straight view using a narrow handle. If at the same time there are painful sensations, then it is worth taking a little wider.
We extend the arms on the Upper Block with the help of a rope. In this mode, many stabilizing muscles are involved, because each movement is controlled. You can at the very bottom spread your hands to the sides or take them for yourself, back. Thus, the lateral heads of the triceps will receive an increased load.
Extension of the arm with an inverted handle. This exercise is one of the improved options for ordinary execution. Helps to develop strength and work a beautiful form of triceps. Performed with one hand. The reverse grip helps to work the muscles of the forearm. Thanks to the training of the arms separately, you can evenly develop the muscles of each of them.
Extension of upper limbs in weight block simulator. The strength and size of the triceps develop. The simulator allows you to hold the elbow with a special platform. This absolutely does not endanger people with back pain, because a stable position is taken when running. Some exercise devices have a backrest that can be adjusted. Therefore, the elbows will be in the right position.
The exercise in the simulator is like a variation of the pumps on the bars. He will replace you with classes with his own weight. Allows you to gain muscle mass. You can change the width of the handle or the distance between the bars. To increase the load on the triceps, it is better to choose a narrow handle.
Exercises with your body weight
With the help of your own weight, you can make pumps in different ways:
On the bars. Pectoral muscles and triceps muscles are worked out. You can change the position of the limbs. If the arms are closer to each other, then a more powerful load goes to the triceps, and if further – the more the lower pectoral musculature is pumped. The legs are slightly retracted back.
Reverse. It is a versatile exercise that pumps strength and increases muscle mass. You can do it anywhere! Put your hands to the width of the shoulders or a little more. With the help of a narrow pose of the upper limbs behind the back, there is a strong work on the wrists and elbows.
Ways to work
Examples of training on triceps muscles
You can use our training program to pump the triceps:
First lesson. We make a bench press 4×10 and we press 4 on 20-25.
Second lesson. You extend your arms with a 3×12 handle. Then the upper unit using a rope 3×12. Finish the training with your hands with a dumbbell 3×15.
Third lesson. We extend the arms with a dumbbell behind the head 3×12. After removing the upper limbs behind the head with the same 3×20 projectile. Complete the 3×15 arm extensions.
It is important to observe the right technique to achieve an excellent result and not to harm health.
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