Since the triceps is the largest muscle in the human arm, every bodybuilder should definitely exercise it regularly. Exercises aimed at working this muscle will allow you to make your arms powerful and beautiful. Pumping up the triceps will help other muscles, compared to them, look more attractive.
However, you cannot train by paying attention to only one single muscle. Each of your activities should be comprehensive and harmonious. Bigger triceps won't take much time, just commit to one training day a week. And do a special set of exercises.
Big triceps
The triceps program is most suitable for training in the gym. There are special exercise machines, gymnastic benches and other necessary equipment.
However, if you don’t have the opportunity to go to the gym, you can try to achieve the desired result at home. Triceps training is usually done using a barbell or dumbbells.
Triceps program
There are not many effective exercises with which you can pump up the arm muscle in question. Therefore, coaches and experienced athletes recommend that bodybuilders interested in improving their triceps pay attention to the following set of exercises:
- Lying chest press. Half of the triceps program consists of barbell work. You can use it with a narrow grip. And if you work with dumbbells, then at the end point you need to connect them together.
- French press. Pumping up the triceps always includes this exercise. Immediately after completing the previous one, move on to this one - it will help consolidate the effect. You can do the French press both standing and sitting. Moreover, novice bodybuilders, as well as women, are allowed to hold one dumbbell with both hands.
- Straightening your arms while bending over. You should hold dumbbells in both hands and place your feet shoulder-width apart. Then bend over and, keeping your elbows motionless, alternately extend your arms back. It is important to perform exercises for the triceps muscles as controlled as possible; be careful not to put the load on your back - now you need to pump up the triceps.
- Reverse push-ups. In this case, you should rest your hands on one bench, turning your back to it, and put your feet on another, which is parallel. Once in this position, perform deep push-ups. The triceps training program includes both weight training and bodyweight training. Try to maximally load your arms and, first of all, your triceps.
Bigger triceps are achieved through these exercises. Moreover, it is enough to do such a complex once a week. Remember that muscles grow in size while at rest, so don't overuse your triceps - allow them to recover.
And of course, we must not forget about the importance of working out other muscles of the arms, shoulder girdle, back and chest. Only in combination with them will your large triceps look powerful and attractive. The triceps routine is just the beginning of bigger, stronger arms. Train each muscle group at least once a week - this will help you look harmonious.
Are you ready to catch admiring glances? Are you ready for your friends and acquaintances to consider you a magician? Or a magician if you say you don't go to the gym? After all, they haven’t read this article and don’t know what success can be achieved by pumping triceps at home. And you will find out in a couple of minutes. Surprise yourself, surprise your loved ones with the help of our website!
Beginning athletes believe that to have beautiful arms like bodybuilders, you first need to pump up your biceps, and the triceps will pump up on its own at the same time. This is fundamentally wrong. If you look at a person from the back, you can note that the thickness of the shoulders depends on the size of the triceps, since approximately 60% of all shoulder muscles are triceps.
The role of the triceps is to extend and bend the arm. Based on the anatomy of the triceps, the most effective exercises for developing triceps at home are exercises for supination and flexion-extension of the arms at the elbow.
Rules and features of training
The first thing you should think about is proper nutrition. Muscles need protein to grow a lot of protein. If you want to get results faster:
- Eliminate alcoholic drinks, soda, lemonade, energy drinks, and confectionery products, especially flour products, from your diet. Increase the amount of protein you consume.
- Provide yourself healthy sleep.
These two simple rules will be repeated to you in every article about home workouts. Repetition is the mother of learning. If you want a healthy, beautiful body, you will have to sacrifice something.
The second thing you should think about is how to pump up your triceps at home so as not to overload or exhaust your body:
- Triceps training 1 only time in Week. Not more. Many articles on the Internet write that you need to pump your triceps at home every day. This is a lie that can cause health problems. Trust trusted sources (our website). Or hire a trainer.
- When you pump your chest, you also pump your triceps, and at the same time you pump your chest. Therefore, in order not to overload the muscles, when drawing up a training plan, choose different days to train these muscle groups. For example, Monday and Thursday.
- Before training you should warm up and get the blood flowing(and with it nutrients) throughout the body. Light aerobic exercises are suitable for this: running in place, jumping. The training includes about 3-4 exercises.
Best exercises
How to pump up your triceps at home when you only have two dumbbells at hand? And it's very simple. You just need to know what to do and how to do it. Choose a weight so that you can complete the specified number of sets and repetitions of the exercise.
Dumbbell overhead press
Type: insulated
This exercise is perhaps one of the most famous and beloved among athletes. You can perform dumbbell presses both sitting and standing, the main thing is that your back should be perfectly straight. Technique:
- Stand up straight, take a dumbbell in one hand. You can lower your free hand down, or grab yourself by the ribs.
- Raise your arm above your head with your palm facing forward.
- Slowly bend your arm, bringing it behind your head. Please note: only the forearm is involved in the movement, and the shoulder itself is motionless.
- Stay in this position for a couple of seconds.
- Begin to slowly straighten your arm back to the starting position (arm raised up)
Dumbbell overhead press with two hands
Type: insulated
When using collapsible dumbbells, be sure to check that the locks are securely fastened so that the weight does not fall on your head, since the dumbbell in this exercise is held vertically. If you use heavy weights (15 kg or more), be sure to wear an athletic belt. Technique:
- Firmly grasp the dumbbell plate with your hands. To be on the safe side, you can wrap your thumbs around the bar.
- Stand up with your spine stretched like a string. Feet shoulder width apart.
- This exercise can also be performed while sitting, the main condition being a straight back.
- Gently lift the dumbbell above your head.
- Slowly, without spreading your arms to the sides, bend them at the elbows and place the dumbbell behind your head.
- Feel your triceps stretching and working? Also calmly and smoothly return to the original position.
It's never too late to start classes. Worrying all the time about past mistakes is the worst mistake.
Close grip bench press
Type: basic
It is usually performed with a barbell, but those who think about how to pump up triceps with dumbbells sooner or later come to the conclusion that the barbell can be replaced. Technique:
- You will need two chairs that resemble a bench.
- Sit on them, take dumbbells, place them on your thighs.
- Lie down on a makeshift bench.
- Move your hips up and lift the dumbbells over your chest.
- In the starting position, the dumbbells are located on the sides of the chest and slightly above it.
- Your forearms and shoulders should form a 90-degree angle.
- Arch your lower back and inhale like a whale, which has the largest lungs on the planet. You should feel your chest expanding. Place your feet on the floor.
- As you exhale, press the weights vertically upward. At the peak of exercise arms should be fully straightened, dumbbells are brought together.
- Pause briefly, tensing your pectoral muscles, and then return your arms to the starting position along the same vertical path.
French press with dumbbells
Type: basic
Another cool exercise to pump up your triceps with dumbbells. You will again need two chairs . Technique:
- Lie down on the bench. We press our head and neck against the bench as tightly as possible, and so do our feet.
- Take dumbbells in your hands and, stretching them up, tilt your head to the side at a slight angle.
- Make sure your arms are parallel to each other.
- As you inhale, bend your arms and slowly lower the dumbbells so that they are on the sides of your head.
- Do everything smoothly and carefully, otherwise you might hit yourself with a dumbbell.
- As you exhale, straighten your arms and hold in this position for a second. We repeat from point 3.
Important: the elbows are motionless: they do not float, do not wobble. Only the forearm is involved in the work.
Pushups
Type: insulated
In fact, push-ups are a simplified bench press in reverse. They will help not only pump up your triceps at home, but also develop your abdominal, back and leg muscles. Push ups great as a warm-up. The negative side is the low load. But this disadvantage can be compensated for by having a heavy backpack, a partner or nice partner. Technique:
- Starting position: lying down, hands shoulder-width apart, elbows pressed to the body.
- Slowly and smoothly we lower ourselves as low as possible and also calmly rise.
- Putting your hands closer relative to each other significantly increases the load on the triceps.
Extension of the arm in a backward bend
Type: insulated
Great for developing the upper triceps. Technique:
- Stand up straight. The legs are located slightly wider than the shoulders, slightly bent at the knees.
- With a straight back, lean forward so that your body is parallel to the floor.
- Take a dumbbell. Bend your arm at an angle of 90 degrees, press your elbow to your body.
- With your free hand, you can lean on a chair or place it on your knee.
- As you inhale, extend your arm and straighten it.
- As you exhale, return your hand to its original position.
- To get more quick and noticeable effect perform arm extensions until the muscles burn; to do this, just hold for a couple of seconds in the position where the arm is extended. Perform at the end of classes.
Triceps training program
We remember that you can do triceps only once a week, performing 3-4 exercises.
In one day you can simultaneously train, for example, leg muscles and triceps.
Set of exercises
This complex is suitable for both beginners and pros, but if this training regimen is too difficult for you, remove one of the first two exercises.
- Close grip bench press: 3 sets of 8 reps. Rest 3 minutes.
- French press: 3 sets of 8 reps. Rest 3 minutes.
- Dumbbell overhead press: 3 sets of 12-15 reps. Rest 2 minutes.
- Close-grip push-ups: 3 sets of 12-15 reps. Rest.
There are several options for how to pump up your triceps with dumbbells. You can even make up your own complex, you just need to consider the type of exercise: isolated or basic. The program should contain two isolated and two basic exercises.
Everything in training is the same as in life. Set goals, dream and bring your plans to life. The poorest person is not the one who has no money, home and family, but the one who has no happiness and dreams.
Before we begin to describe all the features of triceps training, we need to emphasize the importance of this muscle. The triceps make up 2/3 of the total weight of the arm, which means that the main volume of the arm depends on the pumped up triceps. Became interesting? Then let's continue.
Since the triceps is a small muscle group, technique comes to the fore here. Correct execution of all exercises can give maximum effect. What is important when training triceps?
- It is imperative to exclude the work of other muscle groups. As an example, incorrect bench presses or push-ups on parallel bars with a narrow grip pump up the chest, but have virtually no effect on the triceps. This is the most common mistake.
- An understanding of the structure of the triceps is required to understand which muscle bundle works under which circumstances. Typically, athletes load only the middle and outer head, with virtually no development of the long head.
Only knowledge and adherence to technique will allow you not to disperse the load, but to direct it to the desired part of the triceps, and for this you need to take a closer look at the structure of a small but important muscle.
It is important for both beginners and experienced athletes to know how to train and rest in order for muscles to grow most effectively. Be sure to read the article on our website about. Find out what supercompensation is and how to use it.
Features of the structure of the triceps
The triceps consists of three bundles of muscles that narrow closer to the elbow and connect into one tendon. Thanks to this structure, the main role of this muscle group is performed - extension at the elbow. Generally speaking, any exercise to a certain extent and with varying loads always affects all 3 bundles. The main reason is different attachment points on top.
Typically, difficulties arise with pumping the long head of the triceps, since it is attached to the shoulder blade. This means that for maximum load, the elbow must be pulled back during the exercise. When under load, the middle fascicle of the muscle begins to work first, while an increase in the weight of the projectile forces the outer (lateral) part of the muscle to engage in work, and only in extreme cases does the long triceps fascicle come to the rescue. But it is the long head that is the most massive part of the triceps, and therefore it is necessary to try to develop it.
Since we are more interested in the long bundle of muscle, we will consider the main factors that make it work:
- exercises should include moving the arm back or even the need to raise the arm up (example - French press).
- The higher the working weight of the projectile, the more the long part of the triceps is loaded.
- It is important to keep your elbows close to your body.
- It is necessary to use the shoulder joint in the exercises. To constantly load it, the French press is often used, which is performed lying down, keeping your arms in the starting position at an angle to your head.
- It is better to hold the exercise with your palms up when performing exercises, otherwise more load will be transferred to the outer triceps.
It is important not to lift the weight with your entire body during shoulder-load training. If the physically chosen weight is not suitable, then jerking can only provoke injury. If you cannot complete the next approach, choose a lighter weight.
We advise you to start your training with basic exercises, giving your full effort when performing them (bench press with a narrow grip or dips). Then, during an isolated exercise, the triceps will already be warmed up and there will be no need to use weights that can cause injury. Now let’s move on to a description of the basic techniques that solve the question of how to pump up triceps.
Basic triceps exercises
The list of the most effective exercises includes 5 exercises:
- bench press, close grip
- French press sitting/standing
This list contains both basic exercises and isolating ones (they affect only a specific muscle group).
Dips
A basic exercise that we recommend doing at the beginning of your triceps workout. When performing, it is important to keep your body straight, without leaning forward. If you spread your elbows to the sides during the process, the load will go to the external triceps, while the elbows pressed to the body will load the long (most important) part of the muscle. Be sure to fully straighten your arms at the top point to eliminate the bend in your elbows.
Close-grip bench press
A basic exercise recommended for performing at the very beginning of training. Don't forget about the mandatory warm-up, because... there is a risk of injury - the working weight of the apparatus for this exercise is usually the largest among other triceps exercises. It is advisable to carry out the training on a bench with a negative incline, which will give a greater effect, since the load will be less on the deltoids.
When performing, the grip should be shoulder-width apart, and the elbows should be pressed as close to the body as possible. If you spread your elbows further, the load will “flow” onto the outer triceps.
French bench press
Isolated exercise with a load on the elbow joint. When performing, watch where the barbell falls. If at the lowest point it is at the level of the nose or forehead, the external triceps works, and when lowered behind the head, the long triceps works. The projectile must be taken with the palms up to load our core muscle, otherwise the outer part will work. The rules regarding the placement of the elbows are similar: the closer to the body, the better for a long bundle of muscles.
French press sitting/standing
Another isolated exercise. As an exception, the optimal grip would be palms down. We remember about the elbows - the closer, the better the muscle we are interested in is loaded. The exercise can be performed without a barbell, using 1-2 dumbbells at your own discretion. How to make a choice? According to your own feelings, whatever “goes well” with it, use it.
Extension of arms on a block
Isolation exercise. It is convenient because it allows you to choose a comfortable position for your body while standing, and the grip can be any (if appropriate handles are provided). If the handle of the block is a rope, then it is recommended to turn your palms towards the floor at the lowest point, which will have a greater impact on the long part of the muscle. The question of the location of the elbows is similar to all previous exercises - the closer to the body, the better.
Let's sum it up
We hope that now you have an understanding of the importance of the triceps in arm size. You know its structure and the most effective exercises. All that remains is to act and remember that regular training is the engine of progress!
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Let's talk about how to properly pump up your triceps. Although working with triceps often requires specialized equipment, it is still possible to do this at home. The triceps give the arm an athletic appearance that enhances strength and just looks great. Triceps exercises are extremely necessary to give the athlete's body the proper look.
For practicing at home, back push-ups are the main and most effective exercise.
Initial position
- Rest your arms behind you on a gymnastics bench (a couple of stools will do). Stretch your legs on another bench or stool opposite.
Performance
- As you inhale, lower yourself, bending your arms at a right angle. As you exhale, rise and straighten your arms, taking the starting position.
Helpful advice
- For better effect and greater load, you should perform this exercise in both the lower and upper positions. It is not recommended to practice with your arms very wide apart, as in this case the chest muscles and deltoid muscles will receive the load.
It's time to consider how to pump up your triceps with dumbbells. This exercise is excellent for practicing at home, and is also suitable for the gym. If the triceps on some arm are not pumped up enough, this exercise will help correct the problem.
Initial position
- Sit straight on a bench or stool, slightly arch your back in the lumbar region, and press your feet firmly to the floor. Hold the dumbbell behind your head, bend and straighten it, maintaining a right angle. The free hand clasps the torso tightly.
Performance:
- As you exhale, place your hand behind your head without stopping in the final position. The weight of the dumbbell should be selected individually, provided that you can perform the exercise 10-12 times.
Helpful advice
- When performing, the main thing is the immobility of the shoulder joint. If this doesn't work at first, you can help yourself by supporting your shoulder with your free hand.
This exercise should not be performed with maximum weight, based only on training the triceps, giving it the necessary load.
Initial position
- Lie on a bench, buttocks and back pressed. The feet are firmly placed on the floor. Raise the barbell with outstretched arms, with a straight grip, with your hands shoulder-width apart.
Performance
- As you inhale, the barbell lowers behind your head, while your shoulders and forearms form a right angle. Hold the bar in this position. As you exhale, raise the barbell gradually straightening your arms. Without delay, start the exercise over again. Make sure that the work is done only on the triceps, without using the back or legs.
Helpful advice
- You cannot hold the barbell with a reverse grip, as in this position the projectile can slip out. Only the elbow joint is involved in the work. There is no need to lower the barbell too low, as this will start working another muscle group. You should not start working with heavy weights, as this will also start working your back. Your feet should always be on the floor and pressed tightly together to maintain balance.
This exercise loads not only the triceps, but also other muscles that warm up the triceps well.
Initial position
- Lie on a bench, buttocks, back, shoulder blades pressed tightly to the working surface. Feet pressed firmly to the floor. The training bench must be equipped with a stand. You can also perform the exercise in a power rack or Smith machine. Grasp the barbell with an overhand grip. The distance between the grips of the palms is 2-3 fists.
Performance
- Remove the barbell from the support and, grabbing it, extend your arms at chest level. Exhaling, lower the barbell under the pectoral muscles, and touching the chest, immediately lift the barbell up. When your arms are fully extended, exhale deeply. In the upper position, rest a little and perform the exercise again. Repeat 6-10 times in 3-4 approaches.
Useful tips
- It is very important to do this exercise correctly. You should not hold the barbell with an underhand grip, but you should hold it with your hands wide apart or hold it with a very narrow grip. Holding the barbell with a wide grip increases the load on the pectoral muscles, and in this case the load on the triceps is minimal. Grabbing the barbell with a narrow grip increases the risk of imbalance, plus the load on the metacarpal joint will increase, which can cause pain after such training.
This is perhaps the most effective and efficient exercise for training the triceps. Thanks to it, the triceps muscles are perfectly worked out. Arm extension in a standing position is an isolating exercise and is not basic. It can only be performed in the gym using the upper block.
Initial position
- Standing position, the upper body bends forward slightly. The grip of the handle should be done in such a way that the palms are facing the floor. Hand placement is average. The elbows should be pressed very tightly against the body. Gradually pull the handle towards your chest.
Execution
- As you exhale, the arms are fully extended, while the handle moves down as far as possible. Hold this position for 5-7 seconds. Then, inhaling deeply, gradually return your hands to their original position. This exercise should be performed as smoothly and slowly as possible. Repeat this exercise about 10-12 times, the number of approaches is 2-3 times.
Helpful advice
- All movements should be performed only by the elbow joints; the shoulders and wrists should not be involved during the exercise.
This exercise can be called one of the series of exercises discussed above. To perform it, you will also need to use a cable trainer with an upper block and a D-shaped handle. By performing such an exercise, you regularly have the opportunity to give your triceps relief and more volume.
Initial position
- Stand in front of the machine, placing your hands strictly parallel to the cable. With your free hand, grab the statin of the exercise machine, at the same time, the body leans forward a little, and put the leg of the same name with your hand back a little, so that it does not interfere with the exercise. Grasp the handle of the exercise machine with a reverse grip so that the palm is directed with the inner side.
Execution
- While inhaling deeply, hold your breath and stretch your arm downwards and straighten it completely. Having fixed the position, you can exhale, hold your hand in this position for a short time and begin the reverse move. When the hand returns to the starting position, there is no need to succumb to the pressure of the load. It is necessary to provide maximum resistance to the load. Returning to the initial position of the arm should take twice as long as its extension.
Helpful advice
- When performing one-arm extension in a standing position in the upper block, the back should be motionless and clearly fixed. The wrist should be tightly clenched, and the elbow of the working hand should be pressed tightly against the body. There is no need to perform the exercise with very heavy weight. The weight should be selected so that it can be performed 10-12 times, in 3-4 approaches.
This exercise belongs to a number of isolation exercises and allows you to train all three triceps bundles. It also makes it possible to get rid of triceps imbalance in either arm. Bent-over arm extensions are best performed as a final exercise when working the triceps.
Initial position
- Standing at the side of the bench, resting the palm of your free hand on it. Take the other hand with a dumbbell, pointing your palm towards you. The back is parallel to the floor. The knee of the free hand also rests against the bench. Move your hand off the dumbbells at a right angle, so that your elbow reaches the level of your back or slightly higher, and the dumbbell hangs freely down.
Execution
- As you inhale, hold your breath and, using one triceps, fully extend your arm, while your forearm remains completely immobilized. Stay in this position for a little while, pause while holding the strongest tension in the triceps, and then return to the starting position.
Useful tips
The triceps is the triceps muscle of the shoulder and is twice the size of the biceps. It is better to pump up your triceps two or three times a week; the muscles need sufficient rest to recover. Any workout should begin with a light warm-up, otherwise there is a high risk of injury.
A basic exercise for training triceps is the close-grip bench press. The narrower the grip, the more the triceps are involved in the work; it is important to choose the optimal distance, on average it is 20-30 cm between the thumbs.
It is better to perform the barbell press with the help of a partner who will insure you and help you overcome the dead point in the last repetitions. An experienced gym partner is 50% of success in any training, especially in basic exercises, where the weight of sports equipment is quite large.
For the most effective training of the triceps muscle, pump the triceps together with the biceps. To do this, you can alternately use different exercises for both muscles, for example, alternating the triceps bench press and biceps curls. Antagonist muscles, working in pairs, will provide maximum gains in strength and mass.
An effective exercise for working the triceps is the French press. You can do it standing, sitting or lying down. Depending on the position of your torso, you will work out different bundles of the triceps muscle. To perform this exercise, 4-6 approaches are required, 8-12 repetitions each.
You can also pump your triceps on the parallel bars, do push-ups with a reverse wrist grip, and do deep bends. Here you can use additional weights attached to the belt. The number of repetitions is from 6 to 12, the number of approaches is from 3 to 6, depending on the degree of your fitness.
Exercises to do at home
You can do triceps training not only in the gym, but also in. So, alternating exercises on the horizontal bar and parallel bars will strengthen and make not only your triceps, but also your biceps massive and prominent.
Push-ups on the floor or between two chairs are quite effective exercises for developing the triceps muscle. Do 6-8 sets, 12-15 reps each.
You can also train your triceps using exercises with dumbbells, which are available both in the gym and in the gym. For example, extending one arm with a dumbbell from behind the head, straightening an arm with a dumbbell in an inclined position with the knee resting on a chair or bench, etc.
It is worth noting that in any training, the correct technique is important, without which there will be no maximum result from the work done. Make sure to perform the exercises cleanly and complete the movement to the end.
Pay attention to your diet; it should contain sufficient quantities of proteins and carbohydrates - the former ensure the growth of muscle mass, the latter provide the body with the necessary energy.