How to choose exercises for triceps

The triceps brachial muscle takes an active part in such a basic exercise of bodybuilding, like bench press lying down. Therefore, its proper development is very important for this sport. It is used in all jogging movements of the upper body and can perform a larger amount of work than the biceps. Existing exercises for triceps can be divided into complex and isolating.

Features of the triceps brachialis muscle

Triceps is of great importance not only for bodybuilding, but for all sports where jogging is used. Among them can be called powerlifting, shot put and those single combats, the basis of which is the percussion technique - boxing, karate, wushu. This is especially true of boxing, in which a powerful direct blow with a soft glove should lead to an opponent's knockout.

Unlike the biceps, during the exercise for the triceps, the remaining muscles of the hands are used little, because the forearms capture the sports projectile and hold its mass on the palms, rather than on the fingers, as happens, for example, during pull-ups. Therefore, the training of the triceps muscle does not have an additional effect on them and is most often used in conjunction with the elaboration of the breast or shoulder girdle.

How to train a triceps muscle

Existing methods offer a variety of exercises for the triceps. They can be performed on gymnastics, using dumbbells, barbells and special simulators. To get the desired effect, you need to apply different types of movements - this will allow you to develop more qualitatively the muscles of the hands.

Since the main triceps work is push and extension, you need to elaborate on the appropriate types of training. As already mentioned, the most important jogging is considered bench press. For a better study of the triceps muscle, you should perform it with a narrow grip, then the main work falls not on the chest, but on it. By the way, simple push-ups from the floor act on the triceps in a similar way.

In addition, you need to do exercises for the triceps, directed upwards. For this, bench press is used while sitting or standing. As the projectiles can be used as a barbell, and weight or dumbbells. The body in performing these exercises should remain flat and not bend in order to facilitate movement - in this case, the desired effect is reduced by 2-2.5 times.

Parallel bars are used to train the presses down. Hanging on the straightened arms, bend them in the elbow joints and drop down as far as possible. Then straighten it again. This is a very difficult exercise, so for beginners at the initial stage, you can only drop to half. That is, so that the angle in the elbows is 90 degrees.

In addition, isolated exercises for triceps are used. They can be done as lying, sitting or standing. As a projectile used dumbbells, a bar or a simulator. The essence of the exercise is to force the extension of the arm in such a way that all other parts of the body remain completely immobile.

For example, you need to become even, pick up a dumbbell or barbell, and lift them above yourself. Without changing the position of the elbows, bend them and maximize the burden on the head. Then slowly lift up and do the necessary number of repetitions. The same can be done sitting and lying down.

Proper breathing is important

Whichever exercise you do for the triceps, it is important to properly distribute your strengths and breathe appropriately. Since exercises with weights require high energy costs, the body should receive an appropriate amount of oxygen.

For example, for pressures, the most optimal one is considered to be the inspiration during the lowering of the projectile and the exhalation at the moment of its raising. At the time of maximum stress, breath holding is allowed for a very short period of time. It is important to remember that not only the work of muscles depends on the proper supply of the body to oxygen, but also the smooth functioning of the cardiovascular system.