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Power Triceps Exercises

Упражнения для трицепсов

Triceps is a triceps muscle that works in opposition to biceps. Passes from the outside from under the deltoid muscle to the connection with the elbow ligaments. Due to the long head of the triceps, the arm moves back and the arm is brought to the body. The entire muscle is involved in the extension of the forearm.

When someone says: “Wow, look what huge hands he has!” , You can be sure that this effect is created due to triceps .

Triceps anatomy

Triceps Exercises

Triceps are more massive than biceps and need training from very different angles. Like biceps, triceps should look good from any perspective. But unlike biceps, triceps are necessary to make your arms look massive and impressive even when relaxed.

As you can see in the picture above, the triceps consists of three heads that form the so-called horseshoe triceps. The literature and articles on bodybuilding and fitness often describe exercises that are aimed at one of the triceps heads so that only it can be selectively trained. In fact, almost all triceps exercises involve all three of its heads, and the mass fraction of one or another head is determined by the athlete’s genetic data.

Any triceps training should include such exercises that will load all three beams to approximately the same degree. Only in this way triceps will receive a full load and good stimulation of growth.

In order for the triceps training to be truly effective, you should determine which of the triceps beams is specifically lagging (this is most often the lateral beam) in order to fully load it.

Narrow grip bench press

Жим лежа узким хватом - Упражнения для трицепсов

The bench press with a narrow grip works well in the middle of the pectoral muscles and the long head of the triceps, and when you change the angle of the bench, you can change the load on different areas of these muscles. It is possible to carry out a bench press with a narrow grip with free weight, and also in Smith's car.

Work in Smith’s machine is even preferable in this case, since the exercise does not belong to the category of “mass-gaining” and, accordingly, does not require the inclusion of many stabilizer muscles, which, when working in “Smith,” “dump” in all versions of both the chest and deltoids presses. This happens due to a well-established trajectory of movement, which is provided by the biomechanical nuances of the simulator design.

Technique of execution:

  • Take a lying position on a bench in the racks for the bench press. The nape, back and buttocks are firmly pressed to the surface of the bench.
  • Grasp the bar with a direct grip (palms away from you); the distance between the hands should be less than the width of the shoulders. Remove the bar from the racks and squeeze it into straight arms. The vulture should be above your neck.
  • Then, with a powerful effort, squeeze the weight up in a straight line, ending the repetition directly above the point of contact. Moving the projectile in a vertical line will reduce the load on the pectoral and deltoid muscles.

French bench press

Французский жим лёжа - Упражнения для трицепсов

The massiveness of your hands is directly dependent on this exercise, provided that the technique is impeccable. If the bar of the bar drops to the forehead, then the medial and lateral heads of the triceps are more involved, if the bar of the bar drops to the head, then the long triceps head is mainly involved.

Technique of execution:

  • Lie down on a horizontal bench so that your head looks a little over the edge. This is done so that the bar can be easily pulled back, bending the arms at the elbows. And the head in this position will not prevent this.
  • Straighten your arms up, perpendicular to the floor, and ask your partner to give you a bar. It is advisable to use a bar with an EZ bar, but if you do not have one, then you can perform the exercise with a traditional bar with a direct bar.
  • Straighten your arms fully with the barbell and tilt them back 45 degrees from the vertical - this is the starting position. Keeping the upper part of the hands motionless, gently lower the bar to the head. When moving, try to keep your elbows closer to each other. Breeding your elbows is a wrong performance.

Inhale slowly while flexing the shoulder joint; exhale sharply when flexing. The stage of bending in time should be several times longer than the phase of extension. Completely exclude all possible cheating options.

Extension of arms with a barbell from behind the head

Разгибание рук со штангой из-за головы - Упражнения для трицепсов

The vertical position of the hands contributes to the greatest reduction in the long triceps head, allowing it to be included in the work as much as possible. Supination due to the curved neck helps to better distribute the load between the three triceps heads.

Technique of execution:

  • Sit on an inclined bench and ask your partner to give you a shell in his arms extended above your head. If there is no partner, take the barbell off the floor and lift it to your chest yourself. Sit on a bench, lift the weight over your head and fully straighten your elbows.
  • Take a breath, bend your elbows, lowering the neck over your head. At the end of the movement, returning to the starting position, exhale.

For safety reasons, do not bend your lower back too much. Movement must be strictly from the elbow. To increase the load on the triceps, at the bottom point, hold for a second and slowly lift the weight to the starting position.

Extending arms with a dumbbell from behind the head

Разгибание рук с гантелью из-за головы - Упражнения для трицепсов

Extending your arm with a dumbbell allows you to work on a triceps lagging behind in development for proportionality of your arms. In addition, the implementation of this exercise perfectly works on the upper part of each of the three triceps heads, which leads to a thickening of the top and middle of the triceps muscle. Often, extension of the arms is performed in order to separate (separate) all three triceps heads from each other and separate them from the deltoids.

Technique of execution:

  • Sit on a bench and firmly rest your feet on the floor. It is better to do this exercise on the Scott Bench, resting against an adjustable platform with your back, to reduce the load on the lower back, adjust it in height just above the lower back. Take the dumbbell in your right hand and straighten your back.
  • Straighten your hand with the dumbbell vertically up. Bend your arm at the elbow and place the dumbbell behind your head.
  • Take a deep breath and hold your breath. While fixing the top of the arm in a stationary position, tighten the triceps and, unbending the arm, lift the dumbbell. Movement occurs only in the elbow joint, all other parts of the body are motionless.

During the implementation of this exercise, it is very important to keep the shoulder part of the arm stationary, only the forearm moves.

Do not tilt your torso forward or backward, otherwise you may just lose your balance and fall off the bench. In addition, rounding the back gives an unnecessary strain on the cartilage discs of the spine. Do not bend or bend your wrist, avoid movements in the shoulder joint.

Extending arms with dumbbells lying

Разгибание рук с гантелями лежа - Упражнения для трицепсов

This exercise allows you to control the work of the triceps and evenly distributes the load on all three heads of the triceps muscle, giving them a distinct, relief shape.

Technique of execution:

  • Lie on a bench and rest your feet on the floor. The pelvis, shoulders and head are pressed to the bench. The back is straight. Do not bend your back in the lower back.
  • Take dumbbells in both hands and lift them over your chest. Hands are strictly upright. The palms are looking at each other.
  • Take a deep breath and, holding your breath and fixing the top of the arms (from the elbow to the shoulder) in a fixed position, tighten the triceps and lower the dumbbells, bending your arms at the elbows. At the end of the movement, returning to the starting position, exhale.

Choose the weight for this exercise very carefully. Excessive weight plus unstable form will lead to injury to the elbows. In addition, if you already have problems with the elbow joint, then this exercise will put too much stress on it, so you should look for a replacement, for example, bench press with a narrow grip.

Extending arms on the upper block while standing

Разгибание рук на верхнем блоке стоя - Упражнения для трицепсов

This exercise involves all triceps bundles, but to a greater extent - the lateral (external lateral) bundle. The main purpose of its use in bodybuilding is to give relief and clear detail of the contours of the triceps, visual separation of its bundles among themselves.

Exercise does not need to be considered as strictly isolated, it can and should work with large weights, both in strict technique and with the use of certain cheating.

Technique of execution:

  • Stand straight. Grasp the handle of the upper block, lean slightly towards the simulator. Shoulders should be relaxed, elbows pressed to the body.
  • Slowly lower the handle along the arc path to the hips until the arms are fully extended.
  • Bend your arm as much as possible and straighten it down as much as possible. The elbow is motionless during this movement.

The main mistake is elbow movement. With this work, the back turns on and the triceps do not get the proper load.

Extension of the arm with a dumbbell in an inclination

Разгибание руки с гантелью в наклоне - Упражнения для трицепсов

Slope dumbbell arms are commonly used in bodybuilding to achieve symmetry in triceps development. In this exercise, the angle of impact on the triceps is significantly different from the rest of the exercises, such an extension of the arm is a very powerful tool that greatly accelerates the growth of the triceps muscle. When you hold your arm straight, a strong static load is placed on the triceps, at this moment even the deepest muscle fibers are included in the work, which is necessary for good detail and separation of the triceps.

Technique of execution:

  • Stand sideways to the bench, bend over and rest against it with your left palm and left knee. Put your right foot back a little so that the torso takes a horizontal position. The supporting arm is straightened and perpendicular to the bench. Alternatively, some people prefer not to rest their knees on the bench and just put their feet “apart” (the left foot is set forward one step in relation to the right).
  • Bend your arm at the elbow at an angle of 90 degrees and press it to the body. Straighten your hand.

Common errors should be avoided:

  1. First, the torso should remain fully straightened. A position in which the shoulders are above the pelvis reduces the amplitude of movement, which reduces the effectiveness of the entire exercise.
  2. Secondly, the elbow should not rise above the back, for the same reason.
  3. Thirdly, any torso movements not only reduce the load on the triceps, but can also lead to curvature of the spine.

Some bodybuilders perform this exercise with both hands at the same time. This option is very effective, but requires a lot of physical strength, because you do not have external support, and the stability of the body is ensured solely due to the muscles of the hips and lower back. In addition, it will be very difficult for you to straighten your arms completely, that is, the movement can “stretch” to full amplitude.


Отжимания на брусьях - Упражнения для трицепсов

Push-ups on the uneven bars are an excellent basic exercise that involves all three heads (long, lateral and medial) of the triceps. Technically, push-ups on the uneven bars are one of the best exercises in terms of general physical fitness, which maximally utilizes the mechanisms of muscle coordination.

Pushups with a fully vertical body are technically difficult, because it is more natural for our body to move with a slight forward bend. Therefore, increased attention to the technique of their work will be required. Push-ups are performed slowly so that the negative phase exceeds the positive time.

Technique of execution:

  • Go to the bars, jump on them and hold your body over the columns in the position of outstretched arms, cross your legs and slightly bend them at the knees, look forward.
  • On inspiration, we slowly go down, gradually increasing the amplitude with each repetition (try to keep the body level and do not lean forward, so as not to include the muscles of the chest).

You can do push-ups on the uneven bars with additional weights fixed on the athletic belt with a simple metal hook. Weights can reduce the number of repetitions in order to create the maximum growth-stimulating effect on the muscles. Choose a weight of weight that you can perform 8-10 repetitions. However, be careful, especially when exiting a low position. In a few weeks, you will begin to progress quite quickly.

Narrow Grip Pushups

Отжимания от пола узким хватом - Упражнения для трицепсов

Push-ups - a basic, multi-joint exercise performed on the floor. The main muscles involved are the pectoral and triceps. Indirectly loaded are the front bundles of deltas, forearms, small muscles of the hand, muscles of the lower back, abs and quadriceps.

Triceps (especially its long head) is powerfully stimulated by push-ups with a narrow focus. The outer head of the triceps originates on the posterior surface of the humerus, but does not cross the shoulder joint. The inner head of the triceps begins in the middle of the humerus and is mostly covered by the other two heads - part of it can be seen directly above the elbow. The long head of the triceps begins on the scapular bone below the shoulder joint and, merging with other heads on the way down, crosses the elbow joint, attaching to the ulnar bone of the forearm. The long head receives the greatest load, because it simultaneously extends both the shoulder joint and the elbow. The outer and inner triceps heads help in extending the elbow joint.

Technique of execution:

  • We take the position of the emphasis lying down, the feet are placed very close to each other. To increase the load on the triceps, the legs can be placed on a raised platform - a chair, chair or bed.
  • We put our palms close so that the index and thumb form the shape of the heart. The remaining fingers can be placed, this will give only greater stability.
  • As you inhale, go down, bending your elbows. Keep moving until your chest is almost touching the floor.
  • Straining your triceps and abdominal muscles, as you exhale, return to your starting position, straightening your arms.
  • After a short pause, repeat the movement, performing the required number of repetitions.

This universal exercise is suitable for any category of people and almost any age. Very often, beginners who do not know how to do any exercises, began precisely with push-ups from the floor, gradually achieving unthinkable results.

Bench push ups

Отжимания от скамьи - Упражнения для трицепсов

To perform this exercise, you will need a bench and a Swedish wall, or a second bench / chair - in general, any object on which heels can be placed. The exercise involves all three triceps heads and is primarily focused on increasing their mass. It is believed that most of the load falls on the middle part of the triceps. Refers to basic triceps exercises.

Technique of execution:

  • Sit on the bench as shown. Hands wider than shoulder line. Place your feet on a support. This will be your starting position.
  • Slowly lower your body down until your arms are bent at the elbows 90 °. When doing the exercise, the forearms should always be pointing down.
  • Using triceps, slowly lift the body up to its original position.

When pushing up, do not spread your elbows to the sides, they should move strictly in a vertical plane. Otherwise, part of the load is taken by the pectoral muscles and latissimus. And when working with heavy weight, you also risk shoulder injuries.

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