To hands were beautiful without excess fat and saggy skin, you need to perform triceps exercises in the gym. Hands can be trained separately or just add a few exercises to the main workout. To achieve good results, it is important to observe the right technique, and also to practice by all rules.
The most effective triceps exercises
Great popularity is enjoyed by circular training, which allows you to get the desired result in a short period of time. It is necessary to pick up 5-6 exercises and repeat them 15-20 times in several circles. Between the circles you can take a break, but not more than 2 minutes. You need to start with a minimum load, so that the body gets used to and enters the necessary mode. Before proceeding to triceps exercises in the gym, it is important to perform a warm-up that will prepare the muscles and tendons for the load, which means you can reduce the risk of injury.
Exercises on the triceps in the gym:
- French bench press . When performing this exercise, it is important to monitor each movement. You can make it standing, sitting and lying down. We will consider the latter option. IP - lie on the bench so that the head is at the very edge. Take the dumbbell so that the palms are pointing toward each other, and hold them over your head. Task - perform hand flexion / extension, fixing the position at the extreme points. It is important to move the dumbbells along the same trajectory, not displacing the elbows. After that, go back to the IP, straightening your hands. It is recommended to keep the bark muscles in tension, and deep breathing will provide a load on the press .
- Bench press a narrow grip . To perform this exercise on the triceps with the bar, sit on the bench and rest your feet on the floor, so that the body is in a stable position. Take the grip with a narrow grip so that the load is on the triceps. The task - inhaling, slowly lower the bar so that the neck touches the body, slightly below the breast level. Exhaling, it is necessary to raise the bar above yourself, while the hands should be fully straightened.
- Extension of hands with a dumbbell . This exercise is performed sitting on the bench, in which the backrest should be tilted about 25-45 degrees. To diversify the load, it is recommended to regularly change the angle. Sit on the bench, tightly pressing your back and lower back. It is important to press the feet completely to the floor. Take a dumbbell and lift it over your head in outstretched arms. Task - perform the flexion / extension of the hands, lowering the dumbbell by the head. Exhale as the dumbbell is raised and inhale as you move down. To lower the shell costs to sensation of a stretching of a triceps.
- Push-ups on the uneven bars . IP - grasping the arms of the bars, jump and stand with even hands in the crossbeams. To the body does not hang, it is recommended to cross the legs, bending them in the knees. It is important not to block hands in the elbows, as this significantly increases the risk of injury. Another important point - do not pull your shoulders and keep your head straight. The task - by inhaling, slowly sink down, bending your elbows, until the shoulders reach a parallel with the floor. After fixing the position, on exhalation return to the FE.
- Extension of arms on the triceps block . The next exercise on the triceps is performed in the simulator, and you can use different versions of the arms. Stand up opposite the cable and grasp the handle with a straight or reverse grip. Pull the handle to your body, bending your arms in the elbows and holding them near the body. At the same time, tilt the body forward slightly and bend in the lower back. Task - unbend your hands downwards so that the handle touches the hips, and then, stop for a few seconds and return to the FE.