Push-ups from the bench on the triceps: program, features of technique and recommendations

Push-ups from the bench to the triceps - not too complicated, but quite effective exercise, which can perform both men and women. Its main advantage is that there is absolutely no need for additional projectiles, so you can do it in the gym, at home and even on the street. In addition, experienced athletes periodically perform push-ups from the bench to the triceps regardless of the sport they are professionally engaged in.

Before you perform these push-ups, you need to know what they are, how to do them correctly and what are the mistakes.

How to pump up the muscles of the hands

To have a good sport form and an insanely beautiful body will not work without the developed muscles of the hands. Train them through various exercises, one of which are push-ups from the bench to the triceps. As a rule, beginners pay more attention to the biceps, not at all tricking the triceps, and it's their training that gives a good boost in strength.

Developed triceps give the opportunity with less effort to perform exercises aimed at the development of pectoral muscles, as well as the muscles of the back, because it is on them that a great deal of work is done when working with an additional projectile - barbell.

Exercises for the triceps

Since push-ups from the bench to the triceps can be performed anywhere, in the gym with special equipment I want to use devices that also help in working out the triceps. The most popular now is the extension of the arms on the block. These exercises are more suitable for experienced athletes, who have a good command of their own body. Beginners often shift the load on the shoulders and back muscles, and not on the triceps muscles, as it should be. In this case, the exercise is not performed correctly, and the expected effect will not be obtained.

Beginners, amateurs and experienced athletes are advised to regularly perform push-ups on the triceps from the bench. The program, which includes the number of repetitions and sets, is created for each person individually, so the general schedule of the exercise can not be created. More details about this type of triceps exercises will be described below.

Reverse push-ups

The exercise effectively helps to work out the triceps brachial muscle and has a good effect on the pectoral muscles, as well as the shoulder girdle. With proper execution, in addition to working out the main muscle groups, posture will necessarily improve. A good effect can get people suffering from frequent back pain. After all, along with this, the stabilizing muscles of the back are also trained.

Push-ups on the triceps from the bench: technique of execution

In doing the exercise, it is very important to correctly take the starting position. It is from this point that the correctness of subsequent movements depends. In order to do pushing the triceps back to the bench, you need to place your palms on the edge of a horizontally located bench, put your feet on another bench located parallel to the first, or on the floor. Straining the triceps muscles, you need to raise yourself up so that a clear right angle is formed between the trunk and thighs. Elbows should not be diluted when doing push-ups, as there is a risk of injury.

On inhalation, slowly fall down, while straining only the hands and the press. Knees should be straight, the chest should always be kept in a straightened position. At the lowest point, the elbows must be parallel to the floor. Then you need to exhale and return to the starting position.

Errors

Beginners and even some experienced athletes very often make mistakes, performing reverse push-ups from the bench to the triceps. Because of this, the exercise is performed incorrectly, not at all those muscle groups, and the result is no longer the one that was originally intended. In addition, these errors are often the cause of serious injuries.

The most common mistakes made by people, not only at home, but also in sports halls, are:

1. Exposure of the amplitude. Being at the highest point, it is necessary to push your own body outward with the help of hand strength so that the buttocks are located above the bench level. Otherwise, the exercise of the exercise will practically lose its effectiveness.
2. Breeding the elbows in the sides. As already mentioned above, both elbows must necessarily look back clearly. This is necessary for the correct distribution of the load on the muscles. After all, when they are diluted in different directions, the load jumps sharply from the triceps muscle to the shoulder girdle, which can lead to dislocation.
3. The body goes too low. Do not go below the level when the arms are parallel to the floor. If you overdo it with lowering, there is a risk of damage to the capsule of the shoulder joint. This subsidence occurs because of the rapid pace of execution or because of the presence of an additional load. Like the previous error, this nuance can lead to serious injuries, such as dislocation.
4. Control of posture. When a person stoops, performing push-ups, he transfers the load to his shoulders, which also leads to dislocations and sometimes even fractures. Therefore, it is always necessary to keep the chest straight, and press - tight.

Abstaining from the above mistakes, you can quickly get the desired effect, protecting yourself from unnecessary injuries.

Approaches and repetitions

Ideally, this exercise is performed in several repetitions (for beginners 15-20 times, for professionals - 2-3 times more). Approaches are recommended for each person to calculate independently, based on fatigue. Typically, approximately 3-5 approaches are taken. For beginners who have not been engaged in daily activities, it is necessary to reduce the numbers in order to hone the technique of execution from the very first days.

For the same purpose, you can use not two benches, but only one. The legs in this way will be located on the floor, with slightly bent knees. But doing this exercise in this position for too long is not recommended, because it is best to resort to this method only when the forces are almost exhausted and they are not enough for training in a full format.

Alternative

Often newcomers are interested in whether there is an alternative to push-up from the bench to the triceps. Exercises that perfectly replace these push-ups, are ideal for those who want to pump up their hands and create a relief. Such exercises are:

• French bench press;
• Bench press narrow grip;
• Push-ups from the floor with a narrow setting of hands.

The first two options are carried out with a horizontal or slightly tilted bench and a bar with a light weight, and the third - without any additional shells. All these exercises are great for preparing your body for the correct performance of push-ups from the bench.