Triceps training in the gym and at home

In today's world, men and women consider pumped hands to be an indicator of real strength. Triceps training takes some time not only among professional athletes, but also among ordinary people. On the muscles of the legs, people pay attention very rarely, but the results of training on the triceps are noticeable immediately.

Unfortunately, achieving the desired relief is not so simple as it seems at first glance. In addition, many people simply do not know how to adequately assess the situation and their own strengths. Any athlete must be balanced and patient. Few people achieve the goal at an accelerated pace, while increasing the load. Most often in such situations, health deteriorates and the desire to have a chic triceps disappears.

Why train?

Professional athletes know why you need to train your biceps and triceps. In one day, of course, they can be combined, but still many coaches advise to share the training of these muscles, loading them on different days.

A lot of athletes tend to become owners of a large bicep, but in fact, most of it is just the triceps. He makes the appearance of man much better, because developed and strengthened muscles have always been in fashion.

In addition, in order to look athletic, you should also spend time on the deltoid muscles. Thanks to complex training the hands will not look ridiculous. But the main accent is still worth doing on the triceps. In any exercise (sitting, lying or standing), the triceps muscle is always involved. From this follows the conclusion - only the proper training of the triceps das the ability to develop normally the shoulders, as well as the pectoral muscles.

Both women and men can train and develop the muscles of the hands, as they want it. Every person is a person who has his own idea of an ideal body and is ready to achieve his goal.

Basic principles

Any training (chest, triceps, back, shoulders are pumped - it's not important) will give everyone a positive result. After gradually increasing loads, the person feels a pleasant pain in the muscles, noticing their increase.

Stereotypes, which are associated with the muscles of the hands, people impose themselves. Many believe that too frequent loads will give an excellent and fairly fast result. But this is not so. Muscles will never fully develop if this process accelerates. The so-called cheating exists only for professional athletes, who need only improve the indicators for the competition and the like. Proper nutrition and a perfectly composed regime help to recover from accelerated loads and return to normal pace without harm to health.

Before you create your own training program, remember the following rules:

• The load on the triceps should only be once a week;
• Every next training should not be easier than the previous one;
• One exercise must consist of at least three sets;
• Weight of equipment must be selected so that it can be done about 10-12 repetitions;
• The program must have exercises for each part of the triceps;
• Between training should do a full rest (you can not put a training chest after triceps or vice versa).

Anatomy

The basic triceps workout, which exercises are not too complicated, can be carried out both at home and in sports halls with specialized equipment.

The triceps are not a single whole. Many newcomers do not know that the triceps muscle consists of three heads (hence the name). The long, medial and lateral heads are the elements of the triceps. Each of them is responsible for one form or another, so that male and female training have some differences between them.

The lateral is on the outside of the shoulder and is responsible for the formation of a horseshoe-shaped muscle. The medial is located in the direction of the median line, but the long one (large) is along the humerus.

The main function of the triceps is straightening and flexing of the hand. But the long head, in addition, also takes part in the movement of the hand along the body.

Exercises

Uniform training of the biceps / triceps (shoulders, back, chest) is very important for beginners. Young people often pay attention to these muscles and try to load them to the maximum. But still you need to remember that in any case you can not take a lot of weight without preparation. All the loads increase gradually and, accordingly, for each person there is a certain norm, which he must perform for a clear period of time. The weight of equipment and the number of repetitions are determined by the coach, do not overdo it and try to make a program for yourself.

Frequency of training

Triceps training should always ideally fit into the overall program. Every person must know that the lateral, medial and long heads go into active mode, when the shoulders and chest are loaded. The optimal variant of training will be the combination of exercises on the deltoid and triceps muscles. In general, not too many options for exercises on the shoulders have been developed, so there is no need to fear excess burden on them.

Beginners in sports will be quite sufficient load of pectoral muscles and shoulders. For such people, it is not necessary to allocate a single day to load the triceps. But after the muscles have already adapted and become accustomed to regular training, you can add exercises to the triceps muscle.

French press

As already mentioned above, the training of the triceps combines several exercises. One of the most common is the French press. It will not take too much weight to perform, since the emphasis is on extending the arms horizontally. Here, the lateral head is most involved, and the purpose of the exercise is to draw the fibers.

Training (shoulders triceps) includes a French press, the technique of performing which is not so simple, as it seems at first glance:

1. Lie down on a level bench (without tilt), raise your hands clearly up and ask the assistant to give the bar.
2. Taking the bar with the upper grip, you need to bend your hands so that the brushes are near the forehead.
3. Then the arms unbend to the maximum, and after a second respite again bend.

This exercise is allowed to perform completely to any person. It is best to do the French press at the very beginning of the workout, but after a few push-ups from the floor. In total it is necessary to do about 15 repetitions and 4 sets.

You do not need to take a lot of weight, because it's better to make the right movements, but with a light bar, and not to force yourself to experience an even greater load, but with improper performance. Foot legs must be clearly on the floor. If you put them on a bench, you can easily get injured.

Extension of the hand on the upper block

Each training of the muscles of the triceps will affect human health. This exercise is universal, since all heads are involved here. The main task is the relief and detailing of the contours. Due to the extension of the hands on the upper block, the bundles of the triceps muscle will be clearly visible externally.

Regular triceps workouts in the gym open more opportunities than home options, since there is additional equipment. This exercise is performed on a block that has an attached cable and handle.

To begin with, you need to take the correct position of the body - one foot back, and the body slightly tilt forward. One hand rests against the wall or frame, and the second one grasps the handle with a lower grip. At the inhalation, the handle should be pulled down, straining the triceps to the maximum, and on the exhalation, unbend the arm gradually, but not to relax abruptly. Twelve repetitions will be enough.

Extension of the hand is performed at the end of the workout. It is mandatory in any program.

Extension of the hand with weight due to the head

Training (back, triceps) contains a fairly simple exercise, which requires only dumbbells. When doing an exercise at home, you can use bottles of water or sand. It helps to work out the relief and makes it noticeable externally. Most of all, the middle and outer parts are loaded, so as a result, the boundaries between them will be clearly visible.

In addition to the triceps, the elbow muscle will also be involved. The technique is as follows:

1. You need to sit on the edge of the bench, resting your feet on the floor. Only one hand works, the second one is in a free position. The hand with the dumbbell needs to be raised exactly upwards. In this case, you should maintain a level position of the back.
2. On the inhalation, the hand should be bent so that the dumbbell would go straight behind the head. The fold in the elbow should be a right angle. It is necessary to follow the second part of the hand - it must be immobilized. You can hold your elbow with your free hand.
3. After reaching the final point, you can slowly extend your hand. In an unbending position, you can try to strain the triceps as much as possible.

To work with one hand is allowed no more than 15 repetitions. When exercising, the trunk should not bend.

Press lying narrow grip

Short training (chest, triceps) does not require much effort. In the bench press not only triceps work, but also the deltoid and pectoral muscles.

To perform this exercise you need to take a bar and a bench with risers. Lying exactly on the bench and resting your feet on the floor you need to take the bar (the distance between the hands is no more than three hands across). Then follows a simple movement - the arms bend and the bar drops to the chest on inhalation, and on exhalation the arms unbend to the maximum.

Training triceps for weight like all men. After all for them the relief and beautiful sports figure is important. But you must follow certain rules to avoid injury.

Too much or too narrow a grip is not worth using. You also need to monitor your back. Often deflections in the lower back are obtained by themselves, but one should not allow this. The back of the head, shoulder blades and buttocks are the three main points that must necessarily be located on the bench during the exercise. And it is recommended to perform it at the beginning of the lesson.

Aft stop

Many people are more comfortable home triceps workout. This exercise is the most optimal for the house, because for its execution you do not need to search for special equipment.

Push-ups with an emphasis from the rear are an excellent exercise for martial arts fans. The triceps not only gets a perfect look, but it also gets stronger. You can execute them in two versions:

1. It will take one bench. It is necessary to sit down on the edge, hands clearly to rest in a bench, pressing them to the body. Then the trunk is pulled forward so that only hands remain on the surface. In this position, it is necessary to bend your hands on inhalation and smoothly unbend them on exhalation.
2. You need two benches of the same height. The technique is exactly the same, but the legs do not rest on the floor, but on the second bench.

Such push-ups should be performed at the very beginning of the session. They can be used as a warm-up or a full exercise. If you want, you can even take extra weight.

To go down it is necessary as much as possible, but not touching the floor with the buttocks. Hands should always be strained, as the slightest relaxation of muscles can lead to injuries.

Extension of hands on the upper block

Training of triceps muscles is important for both men and women. The lateral head is involved here most of all. The goal is to shape the triceps.

The exercise is carried out in the same way as the extension of one hand. The only difference is that in this version both hands work at once. The starting position is no different - the leg is backward, and the body is slightly tilted forward. Although, if desired, it is allowed to focus on two legs, placing them on the width of the shoulders.

Extension of hands at the end of the exercise is carried out, because heavy loads are already behind, and you can not stop training abruptly. It can be easily combined with push-ups with an emphasis from behind and bench presses.

Bench Press

Training triceps includes a fairly effective exercise - push-ups on the uneven bars with additional weight. Here the whole triceps muscle works, but in order to get the desired result, one should adhere to the rules:

• Use only narrow bars;
• The total amplitude;
• Try to keep the case without tilting;
• Elbows are pressed to the trunk.

With its own weight, almost any person can do about 10 repetitions. If such a result has been achieved, then it is possible to pass to the additional weight. For complication, special belts are provided, to which pancakes or dumbbells can be attached.

Exercise with a barbell

Training hands (triceps) gives a good result, if you use the bar. The starting position is legs on the width of the shoulders, arms with a bar are bent behind the head. This position helps to stretch the muscles as much as possible and prepares them for heavy loads. The advantage is that it can be performed both standing and sitting, but in any case it is necessary to follow the back.

In no case need to replace the bar with a dumbbell. After all, the grip will decrease significantly, after which the elbows will move apart, and this will not give the desired result in any way. Perform the exercise as slowly as possible. Jerk or unstable position of the case entail serious injuries. Therefore, it is necessary to treat this occupation carefully and responsibly.

Extension of the arm in the slope

Favorite male training (back triceps) helps to develop not only the muscles of the hands, but also the back, increasing the mass. This exercise is not too difficult. Its main task is to draw a relief. It is not necessary to take a big weight, light dumbbells are suitable for him. The weight should be selected in such a way that when you move your hand you can feel the work of the triceps. The technique of execution is:

1. The left arm and leg with the knee rests against the bench, the right foot stands clearly on the floor, and the free hand holds the dumbbell.
2. The hand with the dumbbell must be bent at the elbow and firmly pressed to the body.
3. On the inhalation, the hand unbends, continuing the line of the body, and on exhalation again bends.

It should be remembered that the hand should always be pressed to the body, otherwise the muscles will not be able to strain and the exercise will not be performed correctly.

Complex exercises

In addition to individual exercises, the triceps training program also consists of two complexes - the main and auxiliary ones. They are suitable only for professionals who have been involved in sports for quite some time.

The purpose of the main complex is to increase the mass and strength of the triceps. Exercises are quite complicated, so attention and concentration are important here. You need to start training with a good warm-up, then you can make a couple of presses down with a little weight. And only after that the muscles will be warmed up and fully ready for heavy exercises. The first set consists of: a bench on the Smith's simulator (4 sets of 12, 10, 6 and 6 repetitions), extension of the arms due to the head with the neck (3 sets of 6, 7, 8 repetitions), push-ups from the low bench with the rear stop (3 approaches - 6, 7, 8 repetitions), French press (3 approaches - 8, 10 and 12 repetitions).

In this training, the principle of the pyramid works, that is, the weight of equipment gradually increases, and the number of repetitions decreases. If you have difficulty with the exercise on the Smith's simulator, it can be replaced by the usual push-ups on the parallel bars.

The second (auxiliary) complex makes it possible to slightly relieve the muscles after the main workout. It is forbidden to pass it, as it will be possible to achieve the desired result only if the first successes are consolidated by a weakened complex. After all, strength training without rest loads not only the muscles, but also the psyche, because of which a person often experiences stress and irritation.

The complex consists of: a French press in a horizontal position (4 sets of 8, 9 and 10 repetitions), extensions due to the head and extension of the arm in a slope (3 sets of 8, 10 and 12 repetitions), press down (3 sets - 8, 10, 12 repetitions).