Exercises on the triceps with dumbbells at home and the gym

In the gym, a person pays attention to all groups of muscles, and men are especially hard at work on the biceps. Triceps training is very important if the goal is to make voluminous, beautiful, strong hands. There are options how to pump the triceps muscle in the gym or at home.

Features of the triceps workout

Exercises for the triceps are more interesting for men, but girls need to train it too, so that the body looks proportionate and toned. The muscle itself was called "triceps", because it consists of three beams( heads): lateral, medial, long. It is necessary to make such a program, under which they would be loaded equally and the triceps would be proportionally developed.

How to pump up the triceps at home

If there is no time for visiting the gym, then you can make a program of exercises on the triceps at home. Really do without all the additional equipment, but then the degree of work will be much lower. It would be ideal to have a bench with a barbell and dumbbells at home, but then it's almost a full-fledged gym. For additional weighting, you can use other items:

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several heavy books in the backpack;
3-6-liter bottles filled with water;
stool or stools.

Even if their weight is insignificant, then at performance of 15-20 repetitions they will give appreciable result. As a bench, you should use two made-up stools( always without a backrest).Exercises for the muscles of the hands are designed for classes every other day, but everyone can do it, because their muscle fibers are quickly restored. For greater efficiency it is desirable to have a bar with bars at home, because push-up refers to the basic, basic versions of triceps exercises.

Exercises with dumbbells at home

Even in the smallest apartment can fit typing dumbbells, which have a weight of 2 to 10 kg. This type of inventory will allow you to carry out cardio-operations and power approaches if necessary. The most effective exercises for hands with dumbbells:

Extension due to the head. To perform it, you need to take the dumbbell from the top with both hands and wind it behind your head. In the sitting position, just extend the arms in the elbow upward. For maximum effect, you need to lower the dumbbells as much as possible and raise it.
Extensions in the supine position. It is necessary to make stools together to make a bench. Lie down, take dumbbells, lift them over your head so that they are perpendicular to the body. Bend the elbows so that the shoulder does not move, dumbbells should fall to your face, while the hands should not move, fix them.
Extension in the support. In mechanics it is similar to the previous exercise, but in addition it turns out to swing the shoulder. It is necessary to rest against the bench( or sofa, bed) with one hand and foot. Hold the arm parallel to the torso and unbend it at the elbow. Instead of a dumbbell, weights can be used.

Push-ups for triceps

For pushing triceps, push-ups are great. Depending on the setting of the hands, the pectoral muscles or triceps may be more stressed. The triceps muscle and anterior bundle of deltoid muscles are always involved. To maximize triceps work it is necessary to wring out the following way:

Take up the resting prone.
Place your hands on the width of your shoulders.
The palms should be on the line with the pectoral muscles, not higher.
Get down down, elbows should be parallel to the body, do not bend them to the sides.
Go down as far as possible( do not lie down on the floor), then go all the way up.

Another option, how to pump the triceps at home - reverse push-ups. They purposefully and pinpoint the three-headed muscle. To perform the exercise, you will only need a chair, bed or sofa. Backward push-ups are performed as follows:

Stand with your back to the chair / bed.
Sit down and put your hands on the edge.
Transfer weight to them, and lower the pelvis until it is next to the floor.
Then use your hands to climb up again.
To complicate the exercise, you can throw your legs on another chair.

Classes in the gym

Exercises with dumbbells for women are designed to maintain the tone, strengthen the muscles. To build the same muscle mass, it is better to use specialized simulators and weighting. In the gym you can perform all the exercises described above with dumbbells, using different weights, benches. Work with additional weighting is mandatory if you are engaged in bodybuilding.

Hand extension on the

Block The triceps exercises in the gym are divided into basic and insulating exercises. The second accentuate only the triceps muscle, removing the load from other groups. The extension of the hands from the upper block refers to such. A special system of scales is located so that the movement does not involve unnecessary muscle groups. The technique of the exercise is as follows:

stand at the simulator, so that the handle is in front of you;
grasp both hands and pull it so that your elbows are lowered;
fix the position of the shoulders and body;
lower the handle by straightening the elbow, except for this joint, nothing else should move.

In this simulator, two types of handles can be used, a conventional crossbar, which helps to load the long head of the triceps more. If you change the grip from the usual to the opposite, then the emphasis in work shifts to the lateral bundle. Sometimes a rope is used instead of a crossbar, then the load falls on the medial head more than the rest. When using such a grip, the technique of the exercise changes somewhat:

the first 3 points are repeated;
dropping his hands down, spread them around the hips at the bottom point;
lock position;
return to the starting position.

Basic exercises for the triceps

Some exercises are called basic not because they are basic. This name they received because of the inclusion in the work of several joints, so sometimes they are also called multiarticular. These include well-known to all squats, bench press, pull-up, deadlift. To train the triceps also there are two basic exercises:

Push-ups on the uneven bars. You can find them on any street platform. During the exercise involved: triceps, biceps, pectoral muscles, deltoid. It should be lowered as far as possible, it is not necessary to go up completely, the elbow should be slightly bent. This will not damage the joint and will not relieve the strain from the triceps muscle.
Pressing a narrow grip on the triceps allows you to work with large weights, which will help build muscle mass. On the mechanics of the movement, this exercise is very similar to push-ups from the floor, but instead of its own weight, the bar is engaged. Lying should be exactly, legs firmly rest on the floor, the grip on the width of the shoulders, it is allowed and the position a little narrower. The elbows should be lowered parallel to the body, they can not be placed in the sides. The vulture should lie on the chest, not on the neck or shoulders. At the highest point, straighten the elbows completely impossible, so as not to damage the joint.