How to pump the triceps?

Any man would like to have strong, inflated hands. Therefore, in this article I will tell you about how to pump the triceps. This, of course, does not mean that you should only rock it, because in order for your muscles to develop harmoniously, you need to train your biceps and forearms. But now we will focus only on triceps.

In order to know exactly which exercises are suitable for a particular muscle, you need to know everything about it. Very many simply do not pay attention to the triceps and only deal with the biceps, but why it is not clear. In many programs, they are not paid attention at all, and if paid, then quite a bit. But this is wrong, because the triceps make up most of the forearm. To the hand seemed proportional and harmonious, you need to know how to pump triceps.

So, we'll figure it out in anatomy. From the name of the muscle it follows that it consists of three parts - three heads. Therefore, to achieve a better result, you need to train each of them equally intensively. Despite the fact that with all exercises involved all parts of the triceps, some of them are still more or less in the work. Therefore, the complex of exercises should be chosen so that no one was hurt.

The best way to pump the triceps will help the French press. To perform this exercise, you should lie on a flat bench. Then take a bent or straight bar. After that, lift the load on the arms outstretched over the chest. To triceps all the time tense, take your hands a little back closer to your head, do not bend your elbows. After taking the starting position, start slowly lowering the load to the face, bend only the elbows. Stop about four centimeters from the head, then return your hands back to their original position. Exercise as often as you can.

It was a French bench press, and now we'll talk about how to pump up the triceps with a French bench press sitting and standing. To do this, you will need to sit down, keeping the load even above your head. Then start slowly lowering it until you feel an intense stretch. Do not forget to make sure that your elbows are pointing upwards, and you can slightly spread them around, but not much. While doing this exercise, standing, nothing significant changes, only your position changes: there you made it sitting, then do standing up.

Now I'll tell you about how to pump the triceps, bending arms over your head on the block or with dumbbells. As in the case of the previous exercises, the triceps will stretch, which promotes its further growth. Most people find it easier to work with dumbbells, as forearms and wrists will be located at a more familiar angle. To do extensions with dumbbells with both hands, you need to take a dumbbell and press the palms to the inside of the pancakes. Hand over the head with the load, then slowly start to lower them until you feel the tension. After that, go back to the starting position. This exercise can be performed with one hand. For this, an easier lighter load is usually used, and the elbow leans to the side, and not backwards.

The next exercise is push-up on the uneven bars. It is very effective, since it not only promotes the growth of muscle mass, but also several muscle groups are involved in its implementation. For proper execution, you need to grasp the bars with your hands at a distance of shoulder width. The body should remain as much as possible perpendicular to the floor. Elbows push to the sides, keep your legs straight, try to lower the body as vertically as possible. If you break this position, then the load will not be on the triceps, but on the chest. The body needs to be lowered to a more comfortable level for you. Repeat the exercise. And do not forget that in no case should pain be in the shoulders.