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Exercises for building powerful triceps

Упражнения для трицепсов

The triceps is a triceps muscle that works in opposition to the biceps. It passes from the outside of the deltoid muscle to the connection with the ulnar ligaments. Due to the long head of the triceps, the arm moves backward and brings the arm to the trunk. The whole muscle participates in the extension of the forearm.

When someone says: "Wow, look, what huge hands he has!" , You can not doubt that this effect is created due to triceps .

Anatomy of the triceps

Exercises for triceps

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

As you can see in the picture above, the triceps consists of three heads, which form the so-called horseshoe triceps. In the literature and articles on bodybuilding and fitness, exercises that are aimed at one of the triceps heads are often described 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 genetic data of the athlete.

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

In order for the triceps training to be truly effective, you should determine which of the triceps' bundles is specifically lagging (this is most often a lateral fascicle) in order to load it to the fullest.

Press lying narrow grip

Жим лежа узким хватом - Упражнения для трицепсов

Bench press lying on a narrow grip works well the middle of the pectoral muscles and the long triceps head, and when the angle of the bench is changed, the load on the different area of ​​these muscles can be changed. You can perform bench presses with a narrow grip with free weight, and also in Smith's car.

Work in Smith's machine in this case is even preferable, since the exercise does not belong to the category of "mass-gathering" and, accordingly, does not require the inclusion of a lot of muscle stabilizers, which, when working in "Smith," "duck" in all versions of both breast deltoid presses. This is due to a well-established trajectory of motion, which provides biomechanical nuances of the construction of the simulator.

Technique of execution:

  • Take the position lying on the bench in the bench for bench press. The back of the head, back and buttocks are firmly pressed against the surface of the bench.
  • Grasp the neck with a straight grip (palms away from yourself); the distance between the brushes should be less than the width of the shoulders. Remove the bar from the posts and squeeze it onto the straight arms. The neck should be above your neck.
  • Then, with a powerful effort, squeeze the burden up in a straight line, ending the repetition just above the point of contact. Moving the projectile along a vertical line will reduce the load on the pectoral and deltoid muscles.

French bench press

Французский жим лёжа - Упражнения для трицепсов

Massiveness of your hands directly depends on this exercise, provided that the technique will be flawless. If the bar of the bar is lowered to the forehead, the medial and lateral heads of the triceps are more involved, if the bar of the bar is lowered behind the head, then mainly the long head of the triceps is involved.

Technique of execution:

  • Lie down on a horizontal bench so that the head is slightly peeking over the edge. This is done so that the barbell can be easily retracted, bending arms in the elbows. And the head in this position will not prevent it.
  • 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-neck, but if you do not have it, you can perform the exercise with a traditional bar with a straight neck.
  • Fully straighten the arms with the bar and tilt them back 45 degrees from the vertical - this is the starting position. While holding the upper part of the hands motionless, gently lower the bar to the head. While driving, try to keep your elbows closer to each other. Breeding elbows is wrong execution.

Slowly inhale when flexing the shoulder joint, exhale sharply when flexing. The stage of flexion in time should be several times longer than the extension phase. On the contrary, exclude all possible options for cheating.

Extension of hands with a bar 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 length of the triceps head, allowing maximum inclusion in the work. Supination due to the curved neck helps to better distribute the load between the three heads of the triceps.

Technique of execution:

  • Sit on an incline bench and ask a partner to give you a projectile in arms stretched out over your head. If the partner is not, take the bar from the floor and lift it to the chest by yourself. Sit on the bench, lift the weight over your head and straighten your arms in the elbows.
  • Take a breath, bend your arms in the elbows, lowering the neck by the head. At the end of the movement, returning to the starting position, make an exhalation.

For safety reasons, do not bend the loin too much. Movements 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.

Extension of hands with a dumbbell from behind the head

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

Extension of the arm with a dumbbell allows you to accurately work on the lagging development of the triceps for proportionality of the hands. In addition, the execution of this exercise perfectly studies the upper part of each of the three heads of the triceps, which leads to a thickening of the upper and middle of the triceps muscle. Often, the extension of the arms is performed in order to separate (divide) all three triceps heads together 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 on the adjustable platform with your back, to reduce the load on your lower back, adjust it slightly above the bottom of your back. Take the dumbbell in your right arm and straighten your back.
  • Straighten your arm from the dumbbells vertically up. Bend your arm at the elbow and get a dumbbell by the head.
  • Take a deep breath and hold your breath. Fixing the upper hand in a fixed position, strain the triceps and, unbending the arm, lift the dumbbell. Movement occurs only in the elbow joint, all other parts of the body are immovable.

In the course of performing this exercise, it is very important to maintain the immobile shoulder part of the arm, only the forearm moves.

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

Extension of hands with dumbbells lying

Разгибание рук с гантелями лежа - Упражнения для трицепсов

This exercise allows you to monitor 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 down on the bench and rest your feet on the floor. The pelvis, shoulders and head are pressed to the bench. The back is straight. Do not arch your back in the lower back.
  • Take the dumbbells in both hands and lift them over the chest. Hands are strictly upright. The palms look at each other.
  • Take a deep breath and, holding your breath and fixing the upper arms (from the elbow to the shoulder) in a fixed position, strain the triceps and lower the dumbbells, bending your arms in the elbows. At the end of the movement, returning to the starting position, make an exhalation.

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

Extension of hands on the upper block

Разгибание рук на верхнем блоке стоя - Упражнения для трицепсов

This exercise involves all the triceps bunches, but mostly - the lateral (outer lateral) bundle. The main purpose of its use in bodybuilding is to make the relief and precise detailing of the contours of the triceps muscle, the visual separation of its beams between each other.

Exercise does not need to be regarded as strictly isolated, it can and should be worked with large scales, both in strict technique, and with the use of a certain cheating.

Technique of execution:

  • Stand straight. Grasp the handle of the upper block, bend slightly to the simulator. Shoulders should be relaxed, elbows pressed to the trunk.
  • Slowly lower the handle along the arc trajectory to the hips until the hands are fully straightened.
  • Maximize the arm and maximally straighten it down. The elbow is motionless in this motion.

The main mistake is the movement of the elbow. When this work is turned on, the back and triceps do not receive the proper load.

Extension of arm with dumbbell in slope

Разгибание руки с гантелью в наклоне - Упражнения для трицепсов

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

Technique of execution:

  • Become sideways to the bench, bend over and rest against it with your left palm and your left knee. The right foot should be slightly back so that the torso assumes a horizontal position. The supporting arm is straightened and perpendicular to the bench. As an option, some people prefer not to rest on their knees in the bench and simply put their feet "at odds" (the left foot is set forward a step in relation to the right one).
  • Bend your arm at the elbow at an angle of 90 degrees and press it against the body. Straighten your arm.

Typical errors should be avoided:

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

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

Push-ups on the uneven bars

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 training, which maximizes the mechanisms of muscle coordination.

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

Technique of execution:

  • Approach the bars, jump on them and hold your body above the posts in the position of outstretched hands, cross your legs and slightly bend them at the knees, look forward.
  • At the inhalation slowly go down, gradually increasing the amplitude with each repetition (try to keep the body smooth and do not tilt forward to not include the muscles of the chest).

You can press on the bars with additional weights fixed on the athletic belt with a simple metal hook. Weights can reduce the number of repetitions, so as to create the maximum growth-stimulating effect on muscles. Choose such weight of burden, so that you can perform 8-10 repetitions. However, be careful, especially when leaving the bottom position. In a few weeks you will begin to progress quite quickly.

Squeezing from the floor with a narrow grip

Отжимания от пола узким хватом - Упражнения для трицепсов

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

The triceps (especially its long head) are powerfully stimulated by push-ups with a narrow stop. The outer triceps head 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, on the way down merging with other heads, crosses the elbow joint, attaching to the ulnar bone of the forearm. The long head receives the greatest load, because it simultaneously unbends both the shoulder joint and the ulnar joint. The external and internal triceps head helps in the extension of the elbow joint.

Technique of execution:

  • We accept the position of the forehead rest, the feet are very close to each other. To increase the load on the triceps, the legs can be placed on a raised stool - a chair, an armchair or a bed.
  • The palms are placed close, so that the index and thumbs form the outline of the heart. The rest of the fingers can be placed, this will only give more stability.
  • On inspiration, sink down, bending your arms in the elbows. Continue until the chest touches the floor.
  • Straining triceps and abdominal press, on exhalation return to the starting position, straightening your hands.
  • After a short pause, repeat the movement, performing the necessary 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 started with push-ups from the floor, gradually achieving unthinkable results.

Push-ups from the bench

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 you can put your heels. The exercise involves all three of the triceps heads and is focused primarily 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 in the picture. The arms are wider than the shoulder lines. Place the legs on the support. This will be your starting position.
  • Slowly lower the body down, until the arms are bent at 90 ° elbows. When performing the exercise, the forearms should always be pointed downwards.
  • Using the triceps, slowly lift the body up to its original position.

Pressing, do not spread your elbows to the sides, they must move strictly in the vertical plane. Otherwise, part of the load is taken by the pectoral muscles and the broadest ones. And when working with a lot of weight, you also put your shoulder joints at risk.

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