If you need to make your hands large and beautiful, pay attention to the triceps. This section occupies two-thirds of the total muscle mass of the upper limbs. Read more about the list of the most effective exercises.
Anatomical Structure
The triceps is a large muscle. The lateral bundle is fixed on the shoulder, thanks to it, the muscle has a curved shape. A long bundle is attached to the scapula. The middle beam is fixed slightly below the side beam.
Most effective exercises
Triceps grow well on basic training exercises.
Workouts designed to develop chest muscles often involve triceps. It is better to engage in these muscle groups with a break of a few days.
Effectively alternate workouts. At the end of laborious workouts, you need not strain the triceps for a week.
Extension
Take the handle with a wide handle. With the right spine, the forearms are parallel to the floor. Hands slowly straighten.
The work is carried out only in the area of the elbows. At the bottom, stop for a few seconds, then return to the starting position.
Performing the exercise, you need to monitor how the hands move, how the head bends. You can not allow the tension of the spine. Elbows are pressed against the torso, so that the load does not pass on the shoulders. The legs should be kept on the floor, without detaching the socks from the surface.
Another exercise is to take the block with a Reverse Grip. This means that the palm should look up. Then lower the forearms, fix them at the bottom and enter the starting position.
You need to keep your hands as close as possible to your head. They straighten, and the forearms are directed upwards. The area of the elbows should be in the fastening. You can do with the rope.
Push-UPS
Take your hands behind your back, sit on a bench and place your heels on the floor. Lower the case down and hold it at the lowest point. Then you need to return to the starting position. Over time, you can take the load on the hips, that is, use dumbbells.
Training triceps with dumbbells
It is necessary to sit on the bench and straighten. One hand lowers the projectile behind the head, then the person slowly comes to the starting position. Watch your stomach tense.
Exercises with dumbbells
A man lies on a bench and takes a projectile. It is necessary to slightly bend the arms in the elbows and slowly lower the projectile to the chest.
Press projectiles and extension
Lie down on the bench, take the projectiles. Movement occurs exclusively in the area of the elbows.
For extension, you need to put your hand on the bench, in the other hand there is a projectile. The back should be held in a straight position. Then take your hand back and lift it up. The elbow area should be fixed. You need to stop at the top and slowly return to the initial position.
Perform exercises on
Typical errors
The following errors exist:
Do not throw projectiles on the floor when the athlete is lying on his back.
Do not move your legs when you press the dumbbells.
Do not lie down with a too flat back, make a deviation.
Move the dumbbells diagonally.
Engage only with a weight that corresponds to the level of the athlete.
Do not leave dumbbell strokes at the peak points.
Do not block projectiles at Point points.
Perform warm-ups before the exercises.
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