Triceps exercises for men and women - PlanFit.ru

Women always strive for ideal. In this endeavor they are ready to make considerable efforts. Representatives of the fair sex consider it their duty to look beautiful, so they are very attentive to the condition of their own figure. Typically, girls working out in the gym work on the most problematic female areas - buttocks, breasts, hips.

But work on the body should be aimed at its harmonious development, and not just at correcting certain parts of it. Therefore, during training we must not forget about the beauty of our hands. And in this matter, special attention should be paid to the triceps, or triceps muscles. Working with them is more difficult than with biceps. However, if you leave this area unattended, then over time the muscles in it will become decrepit and sag. Such changes will definitely not be a plus for your figure. But even if the triceps have already lost their shape, they can be restored to an attractive state. To do this, you need to perform triceps exercises for girls. In this article, we have collected the most effective and accessible complexes and individual exercises that will help you maintain or improve the beauty of your hands. All of them are designed specifically for the fair sex. Most of them can be done at home, and some will be available in almost every gym.

How triceps work

These muscles are involved when straightening the arms. The outer part extends from the back of the humerus to the elbow. Internal - from the top of the scapula to the elbow. The middle part, called short, or medial, is located between the outer and inner.

For the harmonious development of the shape of the arms, it is necessary to ensure the load on all three parts of the triceps. Exercises that perform exactly this kind of work include extensions, presses and their various modifications.

If there is no sports equipment

Even in this case, that is, without additional funds, the triceps can be pumped up. Here are some of them:

Push-ups on a support. You need 2 benches or 4 stools (under your arms and under your feet, respectively). We place our legs straight in front of us, with our heels supported. The hands must rest against the second support so that the outer part of the palms is turned towards you. Then we bend our elbows when going down, straighten them when going up. While performing the approaches, you need to breathe deeply.
Instead of benches at home, you can use chairs or stools
Position your body as if you were doing push-ups. You need to bring your hands together in front of you in such a way that the void that appears between your palms forms something like a rhombus. Bring your arms in the center and push up from the floor - this ensures the necessary load on the triceps muscles of the arms.

Hand exercises without additional equipment

Push ups. The classic modification of the exercise, performed from the floor, forces all parts of the triceps to work, but the inner part receives the greatest load. Nevertheless, the exercise can be considered universal and basic in terms of strengthening the arms. When girls perform push-ups, their hands should be no wider than shoulder level. A couple of months of training is enough to significantly transform your triceps with push-ups. Of course, you can’t do push-ups alone, but if you exclude them, then any program for triceps will be incomplete. Narrow hand push-ups are the foundation of any back-of-the-arm program. You need to perform push-ups as follows. Starting position – prone position. The distance between the palms should not be greater than the distance between the shoulders. The legs and back are straightened, forming a single straight line. By bending your elbows, lower your body evenly without changing the straight line between your legs and back. Then return to the starting position. The optimal operating mode is 4 circles of 15 push-ups.
Reverse push-ups . These triceps exercises for girls give the same results as the classic modification. When performing them, the arms are behind the back and the legs are elevated. If you can already easily perform four rounds of 15 classic push-ups, but you can do reverse push-ups in this variation. If you are going to use a reverse modification as an alternative to the classic one, then you are better off choosing a lighter option. In the lightweight version, the arms take the same position and make the same movements, and the legs are placed on the floor, and not on a hill. The optimal execution mode is 4 sets of 15 push-ups.

Exercises with dumbbells

Dumbbell raises from a sitting position . Performed on an inclined bench. The long part of the muscle is more involved in the work. Armed with a dumbbell, take a sitting position on a bench. With both hands, lift the apparatus above your head, and then begin to bend your arms, feeling the tension in your muscles. The optimal load is 4-5 laps of 8-10 lifts. Don't forget that the back of the bench should be lowered. This will avoid discomfort when performing the exercise. The ideal inclination is 25-45º. It is recommended to change the incline angle from workout to workout to make them more effective. This type of load is especially suitable for girls with normal triceps to elbow length. If your triceps are shortened, that is, they end above the elbow, then you are better off doing this exercise from a lying position.
Extension of arms from behind the head . Once your fitness level has increased slightly, you can try this exercise. It will allow you to achieve great results in the formation of beautiful and toned triceps. This type of load is used not to increase muscle volume, but to improve their relief and highlight the long part of the muscle. In this regard, this exercise is especially effective. Sit down, straighten your back. Take the weight in one hand. Bend your elbow, feel the tension in your triceps, stretch it as far as possible. Then straighten your arm without stopping. The optimal load is 4-5 circles of 8-10 extensions.
Bent over extensions . Take a dumbbell in one hand. Place the other one on the bench. Place your leg on the supporting side with your knee on the bench. Now raise your arm with the load, bending it at the elbow. The shoulder should be parallel to the floor. Without changing your body position, straighten your arm with the load. The optimal load is 5 circles of 8-12 extensions. This exercise places stress on the outer part of the muscle. It is recommended to add it to your training program when you have already achieved the desired muscle volume and are now working on their relief.
Extensions from a lying position . The purpose of this exercise is the same as the previous one. It also involves the external part of the muscles, only to an even greater extent. You need to perform it from a lying position on your back on a flat bench. The hand with the dumbbell must be raised up and fixed in a position perpendicular to the floor. Now you need to lower the dumbbell by bending your arm at the elbow. The position of the upper arm does not change. You need to bend your arm towards yourself until the dumbbell touches the bench. The optimal load is 4 cycles of 12-15 extensions.
Tate press . Represents variable transverse extensions. They perform almost the same as the previous exercise. The starting position is the same. Dumbbells need to be held in both hands. Raise your arms up perpendicular to the floor. Then they need to be bent so that the shells lie on the chest on both sides. There should be a distance between them throughout the entire exercise, and the backs of the hands should remain turned back. The optimal load is 5 cycles of 10-12 presses.

Triceps exercises in the gym for men

We have already mentioned that these muscles consist of 3 components. So, only those activities that involve training each head of these muscles can bring good results. Let's look at some trainings that provide significant load on the triceps.

French bench press

French bench press

Starting position:

Press tightly to the floor.
Ensure a stable position for your feet.
We spread our arms shoulder-width apart.
Take the barbell with an overhand grip.
Hold her at arm's length.

Actions:

Lower the barbell to the top of your head while inhaling.
The forearms and shoulders should form a right angle.
Hold her in this position.
We lift the projectile so that we fully straighten our arms while exhaling.
Without holding your breath, we begin the exercise from the beginning.

Adviсe:

In order to train and pump up the triceps muscles of the arms, you need to avoid putting stress on your shoulders.
To prevent the barbell from slipping out, it is better not to hold it with a reverse grip.
The load should go to the elbow joints.
You should not lower the projectile behind your head (otherwise other muscle groups will be trained).
Your feet are firmly on the floor, but in order to maintain balance, you need to press your feet harder to the floor.

Close grip bench press

Close grip bench press

Need to:

The body should lie flat and pressed against the surface of the bench.
The feet of the feet standing on the floor should be in a stable position.
We use a bench with racks.
The barbell should be taken with an overhand grip.
The gap between the palms is 25–30 cm.

Key part:

After removing the projectile, the arms remain extended, holding it close to the chest.
As you exhale, lower the projectile so that it touches the body under the pectoral muscles, and then press it upward without interruption.
Exhale after fully straightening your arms.
At the top point, it is advised to freeze and do the next cycle.
Repetitions can be from 6 to 12, and sets from 3 to 4.

Adviсe:

Do not hold with a reverse, too narrow or too wide grip (with the first, the projectile can go sideways, and with the second, the pectoral muscles work more than the triceps muscles).

https://youtu.be/0PWYs1Hz8Ko

Complex triceps load

Triceps exercises for girls in the gym or at home are much more convenient and effective when performed in complexes. We bring to your attention examples of such complexes, designed for those who prefer to practice at home. They vary in degree of difficulty. Complex No. 1 is suitable for those who have only recently started working on the shape of their triceps, but do not have extra pounds. It is quite lightweight, optimally designed for the needs of beginners. Complex No. 2 is more complex, but also suitable for beginners. It is designed primarily for those ladies who want to lose extra pounds and improve their body condition. Complex No. 3 is designed for those who have already mastered a lighter load. After achieving the first heights in developing triceps, you should choose the third complex in order to continue effective training and improve results.

Complex No. 1

Monday:

Classic “narrow” push-ups – 4 circles of 12-15;
Extensions with weights on a bench – 3 circles of 10-15.

Friday:

·Classic “narrow” push-ups – 4 circles of 12-15 for two weeks. Starting from the third week, push-ups should be performed from a bench and use weight.

You should stick to training according to this program until the load can be performed with ease.

Complex No. 2

Monday:

Bench push-ups with weights. The weight should be chosen based on your level of physical fitness. You should be able to do 15 push-ups with this weight. The optimal mode for performing the exercise is 4 circles of 10 push-ups. Rest between circles – 1-1.5 minutes. After completing the 4th circle, you need to take a break of three minutes, and then proceed to the fifth circle and do as many push-ups as possible.
Bent-over extensions with weight. Choose your weight based on your physical fitness. The optimal load is 5 cycles of 12 extensions. Pauses between cycles are 1.5-2 minutes.
Transverse arm curls. 4 circles of 10-12 bends.

Friday:

Classic “narrow” push-ups. 4 circles of 15, one circle with the maximum number of push-ups.
Seated arm extensions with weights. The weight should allow you to perform 20 movements. Recommended load – 6 circles of 15 each. Rest between circles – 2 minutes.

Complex No. 3

Monday:

Seated arm extensions with weights. The weight should allow you to perform 8 movements in a row. A suitable schedule is 6 laps of 6 movements. Rest between circles – a minute.
Transverse bends. The optimal regime is 4 circles of 10-12 movements.

Friday:

Bench push-ups with weights. The weight should allow you to complete 8 repetitions. Do 8 push-ups, reduce the weight by five kilograms and continue doing the exercise without rest as long as you can. After this, rest for 2-2.5 minutes and start the circle again. You need to complete three laps in total.
Tate press. The optimal load is 5 circles of 10-12 movements. The break between circles is 2-2.5 minutes.

Workouts at home

Undoubtedly, many people start their workouts at home. That's why you need the best triceps exercises at home. This is a logical decision, at least from the point of view of discipline and experience. In such a situation, a person has the opportunity to create a base for future training and get used to systematic sports activities.

On the other hand, there is a psychological factor. Many of us are not entirely confident in ourselves, and therefore it is often difficult for an adult man to come to the gym and start working out with 2 kg dumbbells. That’s why it’s good to start at home.

Regular push-ups perfectly prepare the body for future loads, because not only the arms are tense, but also the pectorals, along with the muscle corset that supports us in the desired position.

In fact, you can do without a gym without any problems. If your goal is not size, but the overall fit of your body, and in particular your arms, simple workouts like the horizontal bar, parallel bars and morning jogging will be enough for you.

There are many types of push-ups of varying difficulty. Changing the support of your legs will help you put stress on different areas of your pecs. For triceps, push-ups with a narrow arm position are best. In this position, part of the load leaves the pectoral muscles and focuses on the triceps.

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Training results

Specific results for pumping triceps depend on the individual characteristics of the body. Some girls train for a couple of months using the first complex, get a certain positive result and move on to more complex training. Others cannot master easy exercises for a longer time. These parameters are determined at the genetic level. The amount of subcutaneous fat is also of great importance. Usually, girls with extra pounds need at least two months to get their triceps in order. For those who are not overweight, 4-5 weeks are enough to form ideal hands. But if you want to achieve a truly impressive result, then you need to train for 3 months or more. With each workout, your arms will become more attractive and slimmer. We hope that our exercises and complexes will help you take care of the condition of your hands and give them a toned, athletic, harmonious shape. We wish you good luck in this endeavor!

https://youtu.be/OMuuLvZ7tFw