Triceps training

Triceps training

The triceps muscle of the shoulder or triceps gives the body not only a beautiful, athletic appearance, but also responsible for multiple functions in the body. Without a pumped triceps, you will never achieve an athletic build, even if you have a perfect spin and a press. Triceps training will not only give strength, with such muscles and core muscles you will always look great.

Triceps training
Triceps training

What is triceps and what role does it play in the body?

The brachial muscle of the three heads is the triceps. It is thanks to her that we have beautiful hands. The volume of the triceps is much larger than the biceps. Therefore, and in a relaxed state, a pumped triceps gives the arm strength. Thanks to the triceps we can bring the shoulder to the trunk and freely extend the arms in the elbow joint.

The triceps is the strongest and hardest muscle in our body. With the help of this muscle, heavy rods, bags and bags rise. The more developed the triceps muscle of the shoulder, the more strength we can hold in our hand. But, unlike the biceps, the triceps are hard to pump, it depends on the anatomical arrangement of the muscle.

Triceps anatomy
Triceps anatomy

Features in the pumping of the triceps

If you want to have a pumped triceps, be patient. At first you may not notice the result, but over time, the triceps muscle will show off on your body. The basic rules of inflating the triceps:

  • The best training is strength training – barbells and push-ups.
  • Do not repeatedly repeat the same exercises, such as when swinging your back or press.
  • It is necessary to find such a complex of exercises, which will simultaneously capture all three bundles (heads) of the muscle itself.
  • Loads for the triceps should be diverse. Therefore, it is necessary to make several complexes for the development of the triceps and alternate them.
  • Exercise should be done regularly, without missing classes. Load gradually to avoid torn hands.
  • In those days when you exercise, change the diet. Use as much protein food as possible. Completely eliminate these days the reception of alcohol and energy drinks, confectionery.
  • Classes, as always, start with a warm-up, which includes stretching exercises . Do not be superfluous, and cardiovascular .
Pull-ups with a narrow grip
Pull-ups with a narrow grip

Exercises of triceps

Classes begin with a little warm-up, for this you need no more than 15 minutes. Be sure to make the slopes in different directions, priesedayte, scroll the shoulder girdle. It is advisable to give five minutes to the cardioion. You can just run around in one place or jump with jumps. Twist the wrists in different directions.

Warm up before exercises
Warm up before exercises

Exercise French press

For this exercise, you will need a bar and bench, it is desirable to buy it if you decide to pump the triceps seriously.

Lie back on the bench, buttocks and back should be tightly pressed. The feet remain on the floor, parallel to each other. Raise the bar above your head, your arms are located along the width of your shoulders.

Inhale and lower the bar by the head. Hold it a little in this position. On exhalation return the bar to the initial position, straightening your arms above your head.

In no case, do not use your legs in the exercise. The load should go only to the shoulder girdle and elbow joints.

The weight of the bar should initially not be large. If you take a heavy bar, then the muscles of the back will be involved and the load on the triceps will not be the same.

Exercise French press
Exercise French press

Exercise push-up on the parallel bars

This exercise is best conducted in the gym. Grab the arms of the bars. Legs bend in the knees so that they stop touching the floor. It will be even better if you cross your legs in the ankles. Hands are even.

Breathe in and start slowly sinking down. At this time, your hands should bend at an angle of 90 degrees. Hold on a little in this position.

Then exhale and return to the starting position. The triceps should be kept in suspense all the time.

Exercise push-up on the parallel bars
Exercise push-up on the parallel bars

Exercise push-up from the bench

The simplest exercise, but still effective.

We take the rack: pull out even feet in front of you. Hands from behind rely on the bench. We rest only with our hands.

We inhale and lower the trunk until the elbows are bent at right angles. For a few seconds we linger, exhale and slowly rise up. To enhance the effect, you can lean your feet on the second bench.

Exercise push-up from the bench
Exercise push-up from the bench

Exercise with dumbbells for triceps

Sit on a bench or on a chair. Take the dumbbell in both hands and wind them behind the head. The elbows are bent at an angle of 90 degrees, the forearms are even and vertical upwards.

On inspiration, raise the dumbbell with both hands upwards so that both arms are fully straightened. We linger in this position. On exhalation we return to the initial exercise.

Exercise with dumbbells for triceps
Exercise with dumbbells for triceps

It’s not so difficult to train your triceps. The main thing is a desire and perseverance. Do not perform a set of exercises if they do not like something or are too heavy physically. Stop on the training that you can. And strong beautiful hands are provided to you.

admin