Exercises on the triceps in the gym and at home

The main purpose of the triceps is to extend the arm and bring it to the body. During the normal work these muscles are practically not involved and as a result they become flabby and sag. It is worth noting that the triceps are difficult to develop.

Exercises for triceps for women

In order for the training to be effective, it is important to take into account several recommendations that professional trainers give.

1. At the beginning of the exercise, perform basic exercises for the triceps , and then use free weights. First you can do them with both hands, and then, in turn, each.
2. During training, fix the elbows in place until the muscle failure is achieved.
3. Between training the upper body and the triceps should take at least two days.
4. The best exercises for the triceps (long head) involve the use of a large weight.
5. To get the result, you need to perform exercises in 3-4 approaches, but the number of repetitions must be calculated based on your own strength.

Exercises for triceps with dumbbells

Classes with dumbbells involve a lot of stabilizing muscles, which leads to a redistribution of the load, but it also provides additional benefits. It is worth noting the availability of dumbbells, as a sports equipment. The best triceps exercises can be performed at home and in the hall.

1. Hand removal . Make a tilt forward, slightly bending your legs. Keep dumbbells near your chest, bending your arms in the elbows. Take your hands back, keeping your shoulders motionless. Movements should be performed only by the forearms. Pause and bend your hands again.
2. Extension of the hand . For this triceps exercise, sit on the bench, taking the dumbbell with a straight grip, and hold it on a straight arm. With the other hand, hold onto the bench or support it with the bicep of the working arm. Inhaling, slowly lower the dumbbell down, and then straighten your arm in exhalation. Do on both sides.

Exercises on the triceps with a barbell

To work out the muscles of the hands, many athletes prefer training with the bar , which promotes a uniform distribution of the load on the muscles.

1. French press bench . For this triceps exercise, hold the bar with a straight grip. Lie on the bench so that the head was at the edge. Straighten your arms and hold the projectile over your chest. Breathing in, lower the bar, bending your elbows, but your shoulders should be still. At the end, the neck should touch the top of the head lightly. Straighten your arms in exhalation.
2. Press the bar with a narrow grip . For this triceps exercise for girls, sit on the bench, with the feet touching the floor with a full foot. Take the grip with a narrow grip, inhaling, slowly lower it to the chest. Raise the projectile as you exhale.

Exercises on the triceps in the gym

All the exercises considered are suitable for training in the hall , but there are special simulators suitable for working triceps.

1. Thrust of the block on the triceps . Attach a straight or angled handle to the upper unit. Grasp her hands down. Stand by the simulator and lean forward slightly. While holding your elbows near the body, bend your arms so that the handle is at the chest level. Exhaling, lower the handle down to the touch with the hips, fully straightening the hands. It is important that the part of the arm from the shoulder to the elbow is fixed. On inhalation, lift the handle, returning to the initial position. Extension to the triceps in the crossover can be performed with each hand separately.
2. Push-ups on the uneven bars . Holding the bars, straighten your arms and hold the body in the balance. Inhaling, slowly sink down to a 90 degree angle in the elbows. It is important to keep them as close to the body as possible. Exhaling, due to the tension of the triceps, straighten your arms.

Push-ups on triceps

The simplest and most accessible exercise are push-ups, but it should be taken into account that with their help, it will not be possible to increase muscle mass, since additional load is needed.

1. Push-ups with a narrow stop . Take the emphasis lying, placing your hands so that the distance between them is less than the width of the shoulders. Inhaling, descend before the breast is almost near the floor. Straighten your hands when exhaling. Hold the elbows near the body.
2. Back push-ups for triceps . Place yourself on the edge of the bench, with your hands on the edge. Put your feet on the support and keep the body on weight. Go down, bending your arms in the elbows, not spreading them in the sides. After fixing the position, go up.

Pulling on the triceps

The tourniquet is not the best solution for working the triceps, since the muscles of the back , shoulders and biceps are more involved in the work, but as a variety and additional load it is possible to add pull-ups to your complex.

1. To develop the triceps on the horizontal bar, grasp the crossbar with a wide grip so that the distance between the arms is greater than the distance of the shoulders by about 20 cm.
2. To work out the biceps, you need to focus on the movement down, so after pulling up, try to lower as slowly and smoothly as possible.
3. If there is enough physical preparation, then it is better to pull up so that the crossbar was not under the chin, but behind the back.

Triceps training program

To work out triceps do not need to perform a lot of exercises and three will suffice. Do not be afraid to use a lot of weight, because the muscles do not bloat from this, besides, the biceps do not perceive the load, so you have to work hard. Supertet triceps - an excellent solution for those wishing to make their hands tightened with beautiful relief. After some time, you should change the exercises or add the load, because there will be no progress.