Do you want your hands to appear visually larger and more massive? Then you just need to train your triceps. Often athletes believe that they can not be pumped without simulators. However, this is not true, it is enough to have only ordinary dumbbells.
Basic Rules for performing triceps exercises
Before you start training, it is important to understand the very structure of the triceps. This will help to form the right set of exercises. The first thing to understand is that any movement of the hand occurs precisely thanks to this three-headed muscle. In this case, it connects the humerus and the ulna, and is located inside the arm, closer to the shoulder.
You can feel the triceps when you make a movement of the hand behind the body.
It is this muscle that determines the visual appearance of the hand, it gives more than half the thickness, and forgetting about its correct development is by no means worth it, otherwise there is a risk of getting disproportionate and ugly hands. A strong triceps is needed for Push-Ups, Pull-Ups, a variety of slats and chest exercises.
So, what are the rules to follow when performing triceps exercises with dumbbells:
do exercises after warm-up;
workouts with dumbbells are insulating, and therefore other muscle groups are not involved during training. In almost all exercises, the work of the triceps should be present, if you do not feel this muscle – therefore, the technique of execution is incorrect;
watch the position of the hands, keep the shoulder and elbow area motionless. The main load occurs on the elbows;
carefully choose the weight-for this, gradually increase it from small to large. If you want your muscles to grow, dumbbells should have a fairly large weight, if you simply work on strengthening and tone of muscles, then perform 20-25 repetitions for the 4-5 approach, but with less weight;
everything is done without jerks, slowly and under control.
It should also be noted that the key to the success of home training is the regular performance of exercises. It is important to remember that to achieve better results, a proper daily diet and a balanced diet are also necessary, namely increased protein intake and the exclusion of alcohol, carbonated drinks, energy products and confectionery from your diet.
Triceps exercises with dumbbells outside the Hall
At different positions of the body, different parts of the triceps are loaded differently. However, it makes no sense to do the same three exercises. For effective training, a dumbbell bench, straightening of the arms for the body and a French bench are performed. Other triceps training exercises can be performed as an option or sometimes exchanged.
Press the dumbbells behind the head in a sitting position. This exercise is performed sitting on a bench, you need to bend your back in the lower back, legs apart. The dumbbell is taken by 2 hands by the head, the elbows should be parallel to the floor. On exhalation, the dumbbell rises vertically upwards, with the arm area above the elbow motionless.
Press the dumbbells for the head standing with your hands 2mya-to perform the exercise you need to stand straight, place your legs wide, make a dumbbell behind your head. On exhalation, raise your hands up, make sure that the movement was only in the elbow area.
Press the dumbbells to the head standing with the hand 1. The handle should be Internal, the free hand is lowered or surrounds the body.
Straighten your hand back with an inclination-you need to stand near a bench (or chair), rest on it with your palms and knee. Take a dumbbell in your hands and lift it by bending your elbow to 90 degrees. The area of the forearm should be perpendicular to the floor. On exhalation, straighten your arm at the elbow, the upper area remains motionless. Hold for a few seconds and return to the starting position.
Straighten your arms back with a sitting tilt. Sit on a bench and take a dumbbell in one hand. Lean forward, the back should be parallel to the bench, the arm bent at the elbow at an angle of 90 degrees. On exhalation, spread your arm so that it is parallel to the floor. Hold for a few seconds and return to the starting position.
French press with dumbbells. Lie down on the bench, press the back and buttocks against the surface. Take the dumbbells with a straight grip, arms outstretched vertically upwards. On exhalation lower your arms so that the shoulders and forearms are at an angle of 90 degrees. Hold for a few seconds and bring your hands back to the starting position.
Press the dumbbells with a narrow handle. Lie on the bench, legs against the floor, back and buttocks pressed against the surface. Hands with dumbbells are taken with an internal handle, elbows bent and pressed against the body. Exhaling, lift the dumbbells vertically, arms perpendicular to the floor. On inspiration, return to the original position.
How to swing triceps with dumbbells
French press — how to pump triceps with dumbbells quickly and effectively
It’s no secret that the best insulating exercise for triceps is the French bench press. Being a very specific exercise, you need to very carefully monitor the correctness of its execution. French press:
lying-this type is preferable for athletes during the period when the mass increases. Athletes who have a short triceps prefer to do it lying down. Exercise makes it possible to work the triceps as isolated as possible;
sitting-the owners of a long triceps prefer the sitting position, during this exercise the triceps works more naturally;
standing-for those who have a long triceps and its attachment point is in the forearm area, it is necessary to make a standing French press with dumbbells.
But it should also be remembered that this simple exercise carries many dangers for joints and ligaments. Almost all people have lower triceps than biceps, so you need to train with a lighter weight. French bench press is not recommended for people with problems with elbow joints. In this case, the exercise should be replaced with a narrow clamp on the bench. It is safer because the joints are less loaded. However, in case of non — compliance with the technique of execution, using even a small weight, an injury may occur. The most important thing is without jerks. During the removal of the dumbbell, ligament injuries may occur. For this reason, the exercise should be done slowly, slowly. Only in this way you can protect yourself from various damages.
How to pump triceps with dumbbells: training programs
As you can see, it is not difficult to get beautiful hands and pump the triceps, just train. To achieve tangible results to exercises with dumbbells, it is better to also add strength exercises, such as: push-ups of the horizontal surface, bench, pull-ups on horizontal bars and bars. All workouts should be done several times a week. Exercises with their weight are performed every other day, and insulators, they include exercises on triceps with dumbbells or other equipment — 1 time a week, no more. It will be effective to combine the training of biceps with triceps. With the simultaneous pumping of the muscles of the biceps and triceps, your arms will be subjected to a maximum load. It is better to exercise the biceps and triceps in turn.
To pump the triceps, each athlete individually chooses the optimal complex of exercises for him. A constant change in the training regime significantly strengthens the muscles. This happens because the greatest effect of any training process is achieved only at the very beginning. If you continue to exercise the triceps on the same scheme, they will lose the «training stress», the body will get used to it, and muscle mass will cease to increase. To avoid injury and greater efficiency before each workout, a warm-up is mandatory. Observing the rules of training, you can increase the muscle volume of the hands in a relatively short time.
Also do not forget that triceps are more likely than other muscles to overtraining, so you do not need to abuse the number of approaches. The more muscle is loaded – the more time it takes to recover it.
Many exercises of insulating press are not recommended for people:
with high and low pressure;
with cardiovascular diseases;
with asthma.
Do not forget about safety – as soon as you feel acute pain, you should immediately stop training and think about your mistakes. Carefully monitor the position of the body – excessive load on the back can lead to harmful consequences.
Finess Head 