Triceps: is the extensor muscle, located at the back of the humerus, which consists of three beams (heads). It is important for the formation of a beautiful hand, it has a much larger volume than the biceps.
It is much more difficult to pump, it requires a great concentration, so athletes do not recommend the use of traps: the most precise pumping technique is much more important to obtain a good result, and this must be done from different angles.
How to pump triceps at home? How to pump triceps weights?
What are the exercises for triceps with dumbbells? Can this be done quickly?
How to perform exercises for triceps weights? It is quite possible to pump the muscles, including the triceps, in the home.
The main thing is to adhere to a few simple rules, do everything correctly. Here are some general recommendations and exercises for the triceps with dumbbells that anyone who wants to have powerful and prominent hands and train correctly should know, because the size and appearance of the entire arm depend on the development of the triceps.
Not the biceps, as many mistakenly believe, that is, the triceps!
- First of all, you should know that the elbow joints are the most fragile. It is not difficult to injure them, but it is unlikely that the recovery procedure will please you. Therefore, you should not tempt fate and perform traumatic exercises such as the French bench press, the push-ups on the bars and other similar exercises where the load on the elbow joint is strong and, in addition, the elbow experiences extremely negative movements, not natural It is much better to perform simple, effective and, at the same time, safe movements, as extensions in a simulator of similar blocks and movements. Do not pursue the weighting. The volume of the load and the intensity of the impact will be much more important than the size of the work weight!
- Which is better to choose exercises for the triceps with dumbbells? Definitely, those that do not bring a negative charge on the joints of the elbow. It is better to take less weight and work more intensively. Also, never work to the detriment of the correct technique of performing movements, since you want to load the muscle efficiently enough and not be injured by your own stupidity. A good option would be the extension of the dumbbell from behind the head. You can also try to straighten the dumbbells on the bench. A good option would be the extension of the dumbbell standing on the slope. The main thing is that in all cases there must be a uniform and deep enough study of the necessary triceps beams.
- Is it possible to pump fast? The answer is simple. To develop small muscle groups (and the triceps, compared to the rest of the body, do not take too much in percentage terms), you must perform basic exercises, to load the muscle arrangements in a complex way, instead of doing it in a timely manner. And after that, you can apply a cropping point. And, believe me, it is in this sense that it will be more effective. Therefore, have patience. A decent result in basic exercises is not built in a year or even two. Sometimes people train for years to shake powerful arms. However, as always, everything depends on your goals. Small goals are reached faster if all the necessary conditions are met.
What to use in your training arsenal.
Below are the most effective and useful exercises for the development of this muscle group. It is important to remember that they must be carried out technically correctly and not particularly strive for weight. How to perform them correctly can only be fully explained by a competent and experienced coach.
- Bench Press The classic basic exercise. Triceps, shoulders, chest, latissimus, forearms, biceps, a little waist and legs. If you want to develop a powerful scapular waist, perform the bench press. Work in a large volume and a wide range of repetitions with an appropriate weight. Do not pursue a heavy workload, just overload the central nervous system and joints. Start working with a relatively small weight, gradually increase the load. In basic exercises it is especially important to cycle the load correctly. It is important to adhere to the correct execution technique. If you need it, start practicing with a competent coach who will supply you with the equipment and introduce you to the basics of strength training.
- Press the narrow grip, as an option for the triceps, is very popular in many rooms. The main thing is to control the sensations in the joints of the elbow. Begin to hurt – go to another exercise. It is very important to competently approach the width of the grip. We do not recommend the narrowing in particular, the grip must allow work in a large volume and a variety of repetitions with a strong weight.
- Extension in the block simulator. This exercise has already been discussed previously. The simplest, the safest, one of the most effective. Suitable for all athletes without exception. When performing it, it is important to emphasize the load in isolation on the triceps. Work in a large volume and a wide range of repetitions with an appropriate weight.
- A good option would be the extension of the dumbbell from behind the head. You can also try the extension of the dumbbell that is on the bench, the extension of the dumbbell standing on the slope. The main thing is that in all cases there must be a uniform and deep enough study of the necessary triceps beams.
Mastering step by step each one of a wide variety of dumbbell exercises for the development of the triceps, remember that they must be done correctly and for this you must do it with an experienced trainer.
Let’s summarize. Pumping the triceps at home is a feasible task. The main thing is to follow some simple rules.
During training at home, the key to success is the regularity of performing the described exercise cycle. Therefore, it should not tempt fate and perform traumatic exercises or those that create an additional burden on the joints and the entire body.
It is much better to perform simple, effective and, at the same time, safe movements such as straightening in a block simulator and similar simple movements. It is better to take less weight and work more intensively.
Also, never work to the detriment of the correct technique of performing movements.
If your health is important to you, it is best to start taking care of yourself as soon as possible. It is important to train correctly. It’s not as hard as it looks.
It is enough to establish a goal and begin to take small, but systematic and permanent steps towards it. First, give up bad habits, then gradually teach yourself to comply with the regime.
For sports you need healthy sleep and proper nutrition.
Believe me, time flies. You will not notice how three months, six months, a year or even several years go by.
For an athlete, all this is irrelevant. Only the objective is significant.
And his goal is to be healthy, strong, prepared for any adversity and to be an example to follow. Remember that the sober state is much brighter and more productive than any drunken frenzy. If you want a bright future for yourself and your loved ones, then stop using this poison right now.
Better exercise, start a healthy lifestyle, fill your time with something bright and productive. Believe me, it is much more interesting than any other, even the best, alcohol.
And you will be happy!