Triceps machine (French press) ST-122

Let's talk about how to properly pump up your triceps. Although working with triceps often requires specialized equipment, it is still possible to do this at home. The triceps give the arm an athletic appearance that enhances strength and just looks great. Triceps exercises are extremely necessary to give the athlete's body the proper look.

Do you still think bodyweight exercises are easy? The classic drawbar cannot be ruled out, although it is a very common exercise, many avoid it due to the difficulty of achieving multiple repetitions. However, this is precisely the purpose of this: the difficulty will force you to develop over a long period of time until the movement is mastered.

The chin bar is simply a variation of the fixed bar, using a closer trail and palms facing you. The focus here is also on the back, but the biceps and forearms are widely needed to make the movement possible, so much so that the chin-up is better known as a compound exercise for the biceps than for the back.

For practicing at home, back push-ups are the main and most effective exercise.

Initial position

Rest your arms behind you on a gymnastics bench (a couple of stools will do). Stretch your legs on another bench or stool opposite.

Performance

Abdominal exercises and braids

Nothing like gravity for abdominal work.
Simply hold onto the bar and lift your knees using your abdominal muscles. Same trick as the knee raise, but with increased stress and overload. You can also increase the difficulty of the exercise by raising your legs above your waist; the sky is the limit. Already dominated by knee and leg raises? Now add a full body lever at the end of each leg height repetition. This will increase the requisition of the abdominal muscles and increase the difficulty. If you thought it was impossible to train your legs using just your body weight, think again. It often feels like he's been beaten after the end of a well-done episode.

As you inhale, lower yourself, bending your arms at a right angle. As you exhale, rise and straighten your arms, taking the starting position.

Helpful advice

For better effect and greater load, you should perform this exercise in both the lower and upper positions. It is not recommended to practice with your arms very wide apart, as in this case the chest muscles and deltoid muscles will receive the load.

It's time to consider how to pump up your triceps with dumbbells. This exercise is excellent for practicing at home, and is also suitable for the gym. If the triceps on some arm are not pumped up enough, this exercise will help correct the problem.

Conditioning exercises

Squat jumps are basically this and are also a great way to bulk up your legs without weights or gadgets, especially if done in a superset with a bottom jump;
do this little diagram and you will change your concept of training using body weight. Stand up, squat down, throw your legs back, bend, return to your squat and jump. Now repeat the process until you spit out the right lung. All kidding aside, burpees are great for getting prep work done without having to hop on a treadmill, you don't need any equipment, and you can do it in the comfort of your residence. But don't be fooled by the word "comfort", this exercise is insane if you use it with the right intensity, and in addition to the training, they work the entire body - the perfect combo to boost your metabolic rate.

Initial position

Sit straight on a bench or stool, slightly arch your back in the lumbar region, and press your feet firmly to the floor. Hold the dumbbell behind your head, bend and straighten it, maintaining a right angle. The free hand clasps the torso tightly.

Performance:

As you exhale, place your hand behind your head without stopping in the final position. The weight of the dumbbell should be selected individually, provided that you can perform the exercise 10-12 times.

Helpful advice

Taking pictures on a slightly steep incline is one of the easiest and funniest ways to improve your fitness without breaking your boredom while doing regular aerobics. For example, each street block is theoretically 100 meters. Just make sure your heart health is up to date before doing high-intensity exercise.

Training suggestion using these exercises

Day 2 - Belly and Conditioning

Day 4 - Belly and conditioning. Day 6 - Belly and conditioning. If you still want more exercise using just your body weight, take a look at this. And if I don't have access to a bar, what should I do. Use a clothesline, a bun, make your own, buy one, or just take a trip to the park. Use whatever medium you need, just don't let these exercises go "for lack of a bar." In bodybuilding you can improvise up to a certain point, after which you figure it out or give up the gains.

When performing, the main thing is the immobility of the shoulder joint. If this doesn't work at first, you can help yourself by supporting your shoulder with your free hand.

This exercise should not be performed with maximum weight, based only on training the triceps, giving it the necessary load.

When the subject is body weight exercise, the keyword is "difficulty." Since we can't increase the loads, we need to be creative and discourage exercises to generate the necessary overhead. With that said, be sure to perform all repetitions in a slow and controlled manner, thereby increasing the force generated by the exercise.

The exercises and training described in the text are intended for people who already have training experience but want to use bodyweight exercises as an alternative. If you have questions or don't know how to do the exercises, seek help from a professional. And if the text has helped you in any way, consider subscribing to our mailing list so you'll be the first to be notified when new text like this becomes available.

Initial position

Lie on a bench, buttocks and back pressed. The feet are firmly placed on the floor. Raise the barbell with outstretched arms, with a straight grip, with your hands shoulder-width apart.

Performance

As you inhale, the barbell lowers behind your head, while your shoulders and forearms form a right angle. Hold the bar in this position. As you exhale, raise the barbell gradually straightening your arms. Without delay, start the exercise over again. Make sure that the work is done only on the triceps, without using the back or legs.

Helpful advice

Just click the button and put your main email. The biceps is the muscle responsible for giving growth and quality to the arms. Some of the best biceps in history were the likes of Arnold, Larry Scott, Nasser El Sonbati and Markus Ruhl. In this article, you will learn how to build biceps with two exercises per week. But first, let's study each of them.

Accessory muscles: forearm. Execution tip: agree with your stomach, exhale on the way down, breathe in on the way up. The movement must be performed at low speed, without any stealing. Comment: A great exercise to build strength and work your biceps. People with elbow problems should be careful when performing and stop immediately if there is pain. Remember that the negative phase does not extend 100% of the elbows. Expansion should stop at about 93%.

You cannot hold the barbell with a reverse grip, as in this position the projectile can slip out. Only the elbow joint is involved in the work. There is no need to lower the barbell too low, as this will start working another muscle group. You should not start working with heavy weights, as this will also start working your back. Your feet should always be on the floor and pressed tightly together to maintain balance.

This exercise loads not only the triceps, but also other muscles that warm up the triceps well.

Seated Alternating Thread - Exaggerate in the negative phase and don't sneak!

Now let's learn some mechanics for our next exercise. Accessory muscles: forearms and anterior deltoids. The movement should be done at a super slow speed without any theft. To prevent theft and possible injury, it is important to stabilize the elbow and especially the shoulder. Comment: Great exercise to gain strength and work the biceps in a more isolated way.

Education

Therefore, do not start with very high loads. Rest between sets: 1 min. Rest between sets: 1 minute and 1.5 minutes in the last one. Break between exercises: 2.5 min.

Tired of training, feed yourself and supplement, but don't see results

If you're tired of "feeding right", supplementing what people tell you and the training your gym teachers give, rest assured I have a solution for you!
A solution that has helped many people bring their results naturally by simply using the right workouts, proper nutrition, and effective supplements. Initial position

Lie on a bench, buttocks, back, shoulder blades pressed tightly to the working surface. Feet pressed firmly to the floor. The training bench must be equipped with a stand. You can also perform the exercise in a power rack or Smith machine. Grasp the barbell with an overhand grip. The distance between the grips of the palms is 2-3 fists.

Performance

When we do exercises to strengthen our arms, one of the most common mistakes people make is to focus too much on working the biceps while forgetting the importance of other muscles such as the triceps. To prevent this from happening, let's show you some of the best triceps exercises.

How to do better triceps exercises

This exercise, which takes place on a pulley, is very easy to do and ideal for beginners. We have sets of 15 reps. This exercise can be performed with either pronation or supinator. Push-ups with supported knees and crusaders. Instead of leaning on your tiptoes. We crossed our knees and leaned over the floor. We support the palms of our hands so that they are at shoulder height.

Remove the barbell from the support and, grabbing it, extend your arms at chest level. Exhaling, lower the barbell under the pectoral muscles, and touching the chest, immediately lift the barbell up. When your arms are fully extended, exhale deeply. In the upper position, rest a little and perform the exercise again. Repeat 6-10 times in 3-4 approaches.

Useful tips

We do push-ups in the usual way, trying to always keep the stomach compressed and the trunk straight. French triceps on a bench with dumbbells. It is stretched on a horizontal plane, with dumbbells in each hand, elbows bent, we inhale and lengthen the elbows, exhaling at the end of the movement.

The shoulders and the rest of the body should remain motionless, and the only one that bends and stretches is the elbows. Other exercises for triceps with dumbbells. We placed one knee on the floor and grabbed a dumbbell with the hand against that knee. The shoulder should be close to the body and the body should be slightly bent. In this position we perform elbow flexions and stretches.

It is very important to do this exercise correctly. You should not hold the barbell with an underhand grip, but you should hold it with your hands wide apart or hold it with a very narrow grip. Holding the barbell with a wide grip increases the load on the pectoral muscles, and in this case the load on the triceps is minimal. Grabbing the barbell with a narrow grip increases the risk of imbalance, plus the load on the metacarpal joint will increase, which can cause pain after such training.

This is perhaps the most effective and efficient exercise for training the triceps. Thanks to it, the triceps muscles are perfectly worked out. Arm extension in a standing position is an isolating exercise and is not basic. It can only be performed in the gym using the upper block.

When we complete 15 reps with one arm, we move on to the other. These are some of the most recommended exercises you can do to work your triceps. In order for the exercises to be most effective, we recommend that you follow some training programs programmed by a professional and, of course, eat right and rest.

Having provided the Weapons training sequence, having talked about this, we will now look at the Triceps exercises, showing in each exercise the correct execution and position in addition to the muscles involved. High pulley triceps.

Initial position

Standing position, the upper body bends forward slightly. The grip of the handle should be done in such a way that the palms are facing the floor. Hand placement is average. The elbows should be pressed very tightly against the body. Gradually pull the handle towards your chest.

Execution

As you exhale, the arms are fully extended, while the handle goes down as far as possible. Hold this position for 5-7 seconds. Then, inhaling deeply, gradually return your hands to their original position. This exercise should be performed as smoothly and slowly as possible. Repeat this exercise about 10-12 times, the number of approaches is 2-3 times.

Helpful advice

Hands hold the handle at chest height. Large lateral triceps, long triceps, anecdotal and extensive medial triceps. Note: For heavier loads, it is recommended to tilt your torso forward. It is also possible to perform the same movement in a pulley, with a rope, or back to the apparatus overhead.

Inverted track with high roller triceps

A body standing in front of the device. The legs are slightly crushed and bent. Hands up and holding the handle at chest height. Inhale and lower the handle to hip height without removing your elbows from your body. Exhale and reverse the movement. Note: This type of trail should not be performed under very heavy loads.

All movements should be performed only by the elbow joints; the shoulders and wrists should not be involved during the exercise.

This exercise can be called one of the series of exercises discussed above. To perform it, you will also need to use a cable trainer with an upper block and a D-shaped handle. By performing such an exercise, you regularly have the opportunity to give your triceps relief and more volume.

Alternative High Intake Triceps with Reverse Trace

Hand up and holding the handle at chest height. Inhale and lower the handle into your thigh without removing your elbows from your body. Large lateral triceps, long part of the triceps, anecdotal, extensive medial triceps and triceps tendon. Note: An exercise that directly targets the triceps medialis vastus.

Forearm extension with bar in bench

Hands hold the bar towards the shoulders. Breathing and bending your arms, pressing the bar behind your head without leaving your elbows. Most of the triceps and the long part of the triceps. Note: This exercise can be done on a specific device that prepares beginners to practice for free in the right way.

Initial position

Stand in front of the machine, placing your hands strictly parallel to the cable. With your free hand, grab the statin of the exercise machine, at the same time, the body leans forward a little, and put the leg of the same name with your hand back a little, so that it does not interfere with the exercise. Grasp the handle of the exercise machine with a reverse grip so that the palm is directed with the inner side.

Execution

Forearm extension with dumbbells on a bench

A body lying on a horizontal bench. The legs were slightly separated, legs bent on the bench. The weapon is extended vertically. Hands holds dumbbells to shoulders. Breathing and bending your arms, holding dumbbells behind your head without leaving your elbows. Perform return and expiration date.

Vertical lengthening of alternating forearms with dumbbells

Triceps major lateralis, triceps longus, triceps vastus and annus. Note: An exercise that requires all three triceps to be evenly distributed. Vertically tensioned handle. The hand holds dumbbells to the shoulders. Inhale and bend your arm, bringing the dumbbells to your head.

While inhaling deeply, hold your breath and stretch your arm downwards and straighten it completely. Having fixed the position, you can exhale, hold your hand in this position for a short time and begin the reverse move. When the hand returns to the starting position, there is no need to succumb to the pressure of the load. It is necessary to provide maximum resistance to the load. Returning to the initial position of the arm should take twice as long as its extension.

Helpful advice

When performing one-arm extension in a standing position in the upper block, the back should be motionless and clearly fixed. The wrist should be tightly clenched, and the elbow of the working hand should be pressed tightly against the body. There is no need to perform the exercise with very heavy weight. The weight should be selected so that it can be performed 10-12 times, in 3-4 approaches.

This exercise belongs to a number of isolation exercises and allows you to train all three triceps bundles. It also makes it possible to get rid of triceps imbalance in either arm. Bent-over arm extensions are best performed as a final exercise when working the triceps.

Initial position

Standing at the side of the bench, resting the palm of your free hand on it. Take the other hand with a dumbbell, pointing your palm towards you. The back is parallel to the floor. The knee of the free hand also rests against the bench. Move your hand off the dumbbells at a right angle, so that your elbow reaches the level of your back or slightly higher, and the dumbbell hangs freely down.

Execution

As you inhale, hold your breath and, using one triceps, fully extend your arm, while your forearm remains completely immobilized. Stay in this position for a little while, pause while holding the strongest tension in the triceps, and then return to the starting position.

Useful tips

The back must be parallel to the floor, while the triceps will bear the maximum part of the load. This exercise is performed smoothly, measuredly, without jerking and without swaying the body and arms. As for the entire body and forearm, in this case they should remain motionless throughout the entire execution time.

In conclusion, it becomes clear which exercises are the most effective when working with triceps bundles, giving it power and relief. By doing them correctly and regularly, you will be able to achieve amazing results in a short time. It is necessary to pay special attention to the correct technique for completing tasks. Any deviation from the norm will involve other muscles in the work, as a result of which the effectiveness of the exercise will significantly decrease. How to pump up triceps without the help of professionals and visits to the gym? If you decide to pump up your triceps at home, it is best to opt for push-ups, French presses and working with dumbbells. They will definitely bring the desired result.

Triceps is a muscle that extends the arm. Together with the biceps, it forms the relief of the arm from the shoulder to the elbow (anatomically, this part is called the shoulder). Since the extensor of the arm makes up 2/3 of its volume, it makes sense to do exercises for the triceps.

It is difficult to choose the most effective triceps exercise, because each of them contributes to the development of the triceps muscle.

Skullcrusher (French press)

The guys who literally wrote the book on how to optimize training (based on EMG research) singled out the skullcrusher as the best way to activate the triceps. This exercise (also known as the French press or prone triceps stretch) does not necessarily isolate the lateral or oblong head of the triceps, positioning the arms perpendicular to the body, engaging the two heads. All this makes this exercise number one on our list. In the workout: Do 3 sets of 8-12 reps as the first or second exercise in your workout. Someone should be watching you to help bring the barbell into the correct position, as well as to protect your face from it!

Close grip triceps press

If you've read our past articles about the best exercises for the chest or back, for example, then you know that we prefer multi-joint exercises because they are optimal for muscle growth. Even though the triceps triceps is a fairly small muscle group, there are exercises that work it well. We're big fans of bench triceps presses because raising your elbows itself has an impact on your triceps. This exercise has been used in powerlifting for many years, and, as you know, most powerlifters have fairly decent muscles. Some of the first EMG studies on press angles and muscle activation showed that exercises on a flat bench with a close grip activated the long head of the triceps to a significantly greater extent than exercises on an incline bench. To really warm up your triceps, use a close grip, but keep your hands about 20-25 cm apart. Keeping your hands closer will not change the effect on them, but will put a lot of stress on your wrists. Tuck your elbows to reduce the stress on your pecs and shoulders while increasing the stress on your triceps. In training: Include this exercise first or second in your program. Do 3-4 sets of 6-10 reps.

Close grip bench press

The close-grip barbell press is an excellent exercise for pumping up the triceps. Let’s make a reservation right away: the grip should be narrow, but within reason. Yes, if you take the bar too wide, the load will go to the chest muscles. For this reason, athletes often bring their hands as close as possible. But this is also wrong - at least it is inconvenient: your wrists will break. The optimal distance between the hands gripping the barbell is slightly narrower than shoulder width (5-7 cm) and is 20-30 cm.

If your wrists still hurt when lowering the bar, grab a little wider. You can also try lowering it not until it touches your chest, but 5-8 cm higher. Another option is to wrap your wrists in bandages. Do not forget about the correct grip - your hands should not bend under the weight of the barbell, keep them straight at all times.

Another important difference from the regular bench press is the position of the elbows. In this case, while lowering and lifting the projectile, you need to press your elbows as close to the body as possible - this way we relieve the load from the pectoral muscles.

The close-grip bench press allows you to work the back of your upper arm well, but at the same time the chest and front deltoid will also work, even if the load on them is less - this is the essence of basic exercises in which several joints and muscle groups are worked.

Parallel bars with weights

This is another multi-joint triceps exercise that works in a straight line. A distinctive feature is the additional load, which makes the exercise much harder than regular push-ups for gaining weight. By attaching a weight belt to your waist, enough resistance is created that you will not be able to handle the 8-12 times ideal amount for weight gain. To focus your triceps pull-ups, keep your body as vertical as possible and keep your elbows tucked in. Do not lean forward as this can injure your chest muscles. Think push-ups won't work? Then look at the triceps of any gymnast. Impressive, right? In training: Although push-ups are quite helpful in muscle development, it is best to do them at the end of the workout. Start your triceps workout with heavy weight presses, then move on to push-ups halfway through to get some blood flowing into those muscles. Put on a belt and do 3-4 sets of 8-12 reps.

Recommendations for training

Triceps is a triceps muscle that occupies the back of the shoulder and consists of a long, medial and lateral head. The main function of the triceps is to extend the elbow. The triceps occupy almost 70% of the entire volume of the arm, so pumping it up allows you to significantly increase mass.

A well-designed triceps is not only beautiful and attractive. This is also the key to the success of other workouts. For example, triceps are necessary for pumping up the muscles of the chest and deltoids, since with any bench press you cannot do without the triceps muscle.

To make triceps training effective, follow several recommendations that have been developed by reputable athletes over many years of practice:

Choose the number of exercises and approaches wisely. If you do triceps after a chest workout, two exercises of 3-4 sets will be enough. If you train your arms separately, you need 3-4 exercises of 3 approaches.
Select the correct working weight and feel the working muscle. Weight is determined in practice. Do not cheat unless you are an experienced athlete. If you do not feel the target muscle group during the exercise, reduce the weight or replace it with a similar one.
Increase the weight gradually. A sudden increase in load increases the risk of muscle or joint injury. When increasing the working weight, be sure to monitor your technique - it should not deteriorate.
Vary your training. There are a lot of exercises for triceps. Alternate them periodically, using both base and insulating ones.
Do triceps stretches between sets. This stretches the fascia and improves neuromuscular communication.
Train your triceps in combination with chest, shoulder or biceps exercises. With legs or back - rare combinations that are used only by experienced athletes for certain purposes.
Do not overdo it. The load on the triceps muscle should be intense, but not frequent. Once a week will be enough. The exception is specialization in hands (not for beginners).
Don't neglect warming up. Be sure to warm up your joints and muscles for 5-10 minutes before training.

When doing triceps exercises, do them in such a way as to pump this particular muscle. Often athletes violate technique and, as a result, do not achieve the desired result or even get injured. If you don't know the basics of doing basic triceps exercises, work with an instructor.

Push-ups on a bench with a load

More push-ups? Yes sir! Evidence provided by EMG suggests significant triceps activation during bench push-ups. How can you make this exercise even better? By adding extra weight! Every time we increase mechanical load, metabolic stress and mechanical tension in muscle fibers, the amount of “repair” protein in the muscle increases. Multi-joint exercises are good, but they require a partner to place additional weight on your hips and also set up two benches at the required distance. Dropsets are easy to do - just remove the plate in time to increase your program. In training: This exercise is suitable for the middle or end of your workout. If you feel very tired, this may not be the most suitable exercise, as there is a risk that your shoulders will end up pushing forward. 3 sets of 8-12 reps.

Triceps machine

This compound exercise will make it easy to find the optimal weight for your level. If you're training for strength, just use a heavier weight than just for muscle gain (8-12 times). You'll probably need to strap yourself in, but this will make it easier to do forced reps (with a partner), drop sets, and rest breaks to increase the intensity of the workout. In training: Perform the exercise at the beginning or middle of your workout 3-4 sets of 6-10 times. You can also end the program with this exercise to spare your triceps from doing a lot of repetitions. Many people fail at this stage, straightening their arms and stopping fully bending their elbows, so maintain the correct technique for the exercise.

Board press

This exercise may be unfamiliar to many lifters. The main idea is to significantly limit the lower part of the press by placing a board on the chest. This allows you to preferentially train the muscles at the final point of the bench press. Analysis of the bench press exercise, both with a narrow grip and a regular one, shows that a slight expansion of the elbows occurs precisely during the last two-thirds of the press. If you dig into anatomy books, you'll see that the main function of the triceps is to extend the elbows. This means that the board actually puts the stress on your triceps. If you need more proof why you should include the board press in your triceps workouts, look to powerlifters with high-quality equipment who also do this limiting movement to increase arm strength. In training: This exercise should be performed second or third. It may seem pretty goofy at first, but once you get the hang of it, you'll be able to enjoy it and see the results. You need to sweat a lot here! Keep working, do 4 sets of 8 reps.

Isolation (isolated) exercises

The key to beautiful and sculpted muscles is isolation exercises. Try to always include exercises of this kind in your workouts.

Curling arms on a biceps machine

Adjust the seat height and sit on the biceps machine bench and select the desired weight.
Place your elbows on the supports and grab the handles.
Palms facing up.

Tip: Make sure your elbows are in line with your shoulders. This will be your starting position.

As you exhale, contracting your biceps, raise the handles.
At the peak of the movement, pause briefly.

Tip: Only the forearm works, the shoulders remain motionless on the stand during the entire exercise.

As you inhale, slowly lower the handles to the starting position.
Complete the required number of repetitions.

Close-grip bench press

Equip the barbell and lie on a horizontal bench. Place your hands narrower than shoulder width, lift the projectile from the rack and, holding it at the top, bring it to the middle of your chest. This is the starting position.
As you inhale, slowly lower the barbell to the middle of your chest, lightly touching it. Make sure that throughout the entire trajectory your elbows run along your body (are close to the body).
After a second pause, using the strength of the triceps (as you exhale), press the weight up, returning the projectile to the IP. Repeat the specified number of times.

Triceps machine - an exercise to work the triceps

Adjust the backrest and seat height and select the desired weight.
Sit on a triceps machine bench. Place your elbows on the supports and grab the handles.
During the exercise, the arms are parallel to each other.
As you exhale, tighten your triceps and lower the handles.
At the peak of the movement, pause briefly to give the muscles a static load.
Tip: Only the forearm works, the shoulders remain motionless on the stand during the entire exercise.
As you inhale, slowly release the handles to the starting position.
Complete the required number of repetitions.

Dumbbell overhead press

Placing your hands behind your head places stress on the long head of the triceps, so it's always a good idea to include overhead exercises in your routine. This is not the only good side of this exercise. In addition, for such an exercise it is very easy to get into the starting position, especially while sitting. If you work in pairs, it becomes even easier, since your partner can pass the dumbbell (with the help of a friend, you can also do several approaches). The main thing in this exercise is to minimize the swaying of the elbows from the starting position. In training: After multi-joint triceps exercises, this exercise is usually performed in the second half of the workout. Do 3 sets of 8-10 times. The main goal of this exercise is to target the triceps, so concentrate on getting a good stretch as you lower the weight.

Simple ways to pump up your triceps

There are many theories about how to pump up your triceps muscles.

Some people say to focus on training frequently at an accelerated pace and really feel that burn in your muscles.

Others believe that training several times a week is enough.

There is also an opinion that there is no need to pump up the triceps at all. Instead, focus on pushing exercises such as the bench press and overhead press. Well, I've experienced all of the above, I've also worked with thousands of people, and here's what I've learned:

Most people need to target their triceps to achieve the size and definition they want.

Intensive training of the chest muscles will help in the formation of triceps, but it is unlikely that this will be enough to achieve the desired size and definition.

Heavy compound exercises are ideal for building strength and size. High rep sets, cable exercises on a cable machine, and French presses (triceps machine) can be included in your workouts, but they are not a substitute for heavy dumbbell exercises.
One intensive triceps workout per week is enough. An important part of what you need to do correctly and consistently is volume, that is, the total number of repetitions you do each week.

This is especially important when you work out in the gym (especially when exercising with heavy weights), the main rule of which is:

The heavier your sets, the less you can do per week without the risk of overtraining. This is especially true for really difficult exercises like deadlifts and squats, since the harder your workout, the more time your body needs to recover from it. Now that I've tried many different split workouts and frequency schemes, here's what works best in two extensive reviews.

If your workout involves heavy weight exercises (80-85% +1PR), the optimal volume should be around 60-70 repetitions every 5-7 days.

This applies not only to the triceps, but, as a rule, to any other major muscle group.

In the case of the triceps, we also have to take into account the fact that they are actively involved in your pressing exercises.

If you're doing, say, about 60 reps of the chest press per week to tone your chest and about 15-20 reps of the overhead press for shoulder definition, then an additional 60 reps of weighted triceps training will be unnecessary.

Although, by lowering the reps to 30-40 for the triceps, you will find that this stimulates additional muscle growth without the hassle of overloading.

However, every day I meet people whose triceps are very stubborn even with proper training. In this case, I recommend that they do the following every week:

9 sets of intense (4-6 reps) chest presses, plus 3 sets of triceps exercises for 8-10 reps at a time;
3 sets of heavy overhead presses after a couple of days;
6-9 sets of intense triceps exercises after a few days.

This small increase in weekly volume, of course, will not have an instant magical effect, but it will help overcome the “stubborn plateau” of muscle growth.

And now that we have the basic theoretical aspects of training in stock, let's look at the 5 best exercises for triceps.

Triceps press

We included this exercise on our list because it focuses on the often-overlooked long head of the triceps and is extremely easy to perform. With the handle attached to the overhead pulley, lean forward into a lunge position and lock your elbows to the sides of your head. Your elbows should do all the work, nothing else should move as you pull the block overhead. Again, be careful not to move your elbows. In training: Perfect as a second or third exercise instead of other exercises for the long head of the triceps. Do 3 sets of 8-12 reps.

Features of triceps training

Honestly, regular push-ups can really surprise you. Just by doing push-ups every day, you won’t even notice how the lateral head of the triceps will stand out beautifully on your body.

Most triceps exercises are much more technically difficult to perform than other muscles. Even banal parallel bars can easily damage your shoulders or lats if you do them inappropriately. In this article we will discuss how to pump up your triceps and look at the top different effective exercises that will not only help you achieve your goal, but also protect your health.

Hand abduction on the block

We're actually not big fans of dumbbell abductions because, frankly, it's pretty hard not to cheat. But thanks to the block, the angle of the pull is directed from the side, and not directly from below, which will not allow you to violate the correct technique of the exercise. Want to learn how to optimize arm abduction for maximum muscle activation? Take a bench and tilt it 60 degrees. Place the handle of the lower block directly in front of your chest on the bench, move your arms back so that in the upper position the arm is fixed parallel to the floor. Surprisingly, a well-executed abduction in this format provides good muscle activation, as do abductions with dumbbells for the long and lateral heads of the triceps. The main thing is to make sure that your elbows do not drop, this is an incredibly common mistake that turns a single-joint exercise into a multi-joint one. Pull your elbows back so that your arm is straight, then tighten the muscle. Don't use a handle in this case, just take a rubber ball. In your workout: You can't overdo this exercise, so do it last in your workout for 3 sets of 10-12 reps.

The original biceps trainer

As you know, to work out the biceps, basic exercises are recommended, which usually include: biceps barbell lifts and pull-ups on the horizontal bar. Along with the advantages of these exercises (simplicity and complex effects on a number of other muscles), their disadvantages are also obvious. When working with a barbell, for example, it is difficult to avoid “cheating,” and when doing pull-ups on a horizontal bar, there is a problem with regulating the load on the biceps. The inclined stand used when working with a barbell (to eliminate “cheating”) has another drawback - the load on the biceps is maximum at the beginning of the exercise and decreases as the biceps contracts (Fig. 1)

Contents of the drawing

Assembly drawing of the entire simulator
Drawings of simulator parts
Block design
Rack assembly drawing
Rack parts drawings
Assembly drawing of the lever
Assembly drawing and drawings of handle parts
Assembly drawing of palm rest
Drawings of palm rest parts
Bracket assembly drawing
Bracket parts drawings

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1 As can be seen from the figure, the load on the biceps in the upper position of the barbell is zero, which is clearly impractical. Using the device shown in Fig. 2 allows you to apply a constant load on the biceps, regardless of the position of the forearm during the exercise.

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In this type of exercise machine, the load on the biceps depends on the weight of the load and the radius of the wheel on which the cable rests. As a rule, this radius is performed variable (reduced in the initial section) in order to facilitate the beginning of the exercise.

Along with the undoubted advantages of simulators of this type, they also have disadvantages. These are increased manufacturing complexity, dimensions, weight, and cost. In addition, it is necessary to provide adjustment elements in the simulator, because The length of the shoulder and forearm varies greatly among different athletes.

As a result of the development, it turned out that it is possible to achieve similar parameters of the simulator in a different design - much simpler, lighter, cheaper and with smaller dimensions. As a consequence of this, the simulator described below can be used not only as an independent one, but also as an additional unit to a universal (multi-purpose) simulator.

To manufacture the described simulator, scarce materials are not required. The simulator uses discs from a barbell with a hole diameter of 31 mm as a load. If you have discs with a different hole diameter, then you need to change the diameter of the simulator axle on which the discs are put on.

When performing an exercise on a machine, the load on the biceps depends on the phase of the exercise. The maximum load on the biceps occurs in the middle phase - 90 degrees from the beginning of the movement (shown in Fig. 3).

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In Fig. Figure 4 shows the dependence of the load on the biceps on the phase of the exercise. As exercises on the simulator have shown, this dependence is very favorable for working out the biceps. Reducing the load on the starting section allows you to work with much more weight than in the case when the load is constant. Obviously this is due to the fact that at the start of the movement the biceps is in an unfavorable position and is not able to lift the full working weight.

It should be noted that with an increase in the number of disks, the center of gravity of the load shifts and the dependence of the load on the phase changes slightly (shown by the dotted line in Fig. 4). This is especially noticeable when using thick disks of small diameter. This phenomenon can be used during training. If you need to work your biceps in the final phase of the movement, then use flat discs with a larger radius. And if you want to work your biceps in the initial phase, then use thickened discs of small radius or a 40-60 mm long sleeve installed on the axle before putting on the discs.

For normal operation of the machine, its dimensions must correspond to the length of your shoulder. For this purpose, the simulator provides an adjustable displacement of the armrest, which is carried out by rotating the nut pos. 7 (see drawing l. 1). When adjusted correctly, the axis pos. 9 should be located exactly between the athlete’s elbow joints. The handle that the athlete holds is not fixed on the lever pos. 4, but slides freely along it. This eliminates the influence of forearm length on the exercise.

Particular attention in the development of the simulator was aimed at improving the shape of the hand rest. It turned out that the support for the athlete’s chest is of great importance for the normal performance of the exercise. The design brought to your attention best solves this problem. When using the simulator, it was noted that there is not even a need to cover the stand and stop with softening materials (foam rubber, leatherette, etc.). It is enough to simply paint over a flat surface.

As noted above, the developed simulator can be used either independently or as an additional unit to a universal simulator. In most cases, simulators manufactured according to our drawings are used as part of universal ones, so we do not provide detailed drawings of an independent design. One of its possible options is shown in the following figure.

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Block press down

The "gold standard" training books of EMG, Boeckh-Behrens and Buskies have proven that the pulley press actually activates the lateral head of the triceps more than all other triceps-targeting exercises. If you haven't tried this exercise yet, it's a pretty good single-joint triceps head exercise as long as you don't allow your elbows to move away from your sides. It's also easy to make dropsets here. In training: Since this is an isolated exercise, perform it at the end of the workout in 3 sets of 10-12 times. Once you get past the beginner level, you can move your elbows slightly away from your sides for a better triceps stretch.

Program

You need to train about 3 times a week. It is advisable, of course, to dilute this set of triceps exercises with biceps exercises, so as not to hammer one muscle.

Between all repetitions you need to take about a minute of rest: 1 minute or one and a half.

Bars - from 10 to 12.
The horizontal bar press is a difficult exercise, so 5 repetitions will be enough.
Hannibal push-ups – from 7 to 10.
Standard and narrow push-ups are transitions that place less stress on the arms by using other muscles and should be performed 12 to 15 times.
Reverse push-ups – from 15 to 20.

If you work with heavy dumbbells, then it will be enough to do 5 times per approach, if the weights are small, then 10.

The order of the exercise is not important, but alternate between different types so as not to overstrain the triceps. For example, pull-ups, dumbbells, push-ups. If you perform the entire set completely, then one approach is enough, if you do half the exercises, then do not forget about several circles.

Best Fat Burning Exercise: Narrow Stance Push-Ups

Our subscribers have asked to include more exercises related to weight loss in the top 10 exercises. If you're looking for a way to burn weight, try narrow-stance push-ups. This exercise is like a mirror image of the close-grip bench press; horizontal tension really tightens the triceps. Traditional push-ups place your hands shoulder-width apart so there is a lot of work on your shoulders. By bringing your arms together and tucking your elbows, you can put significantly more stress on your triceps and chest muscles. In training: Perform this exercise last. If doing the exercise with your toes on the floor is too easy for you, then lift them onto the bench. When this becomes too easy, then ask your partner to put a 20-kilogram weight plate on his back or perform the exercise second in a superset. Take 3-4 approaches as many times as possible as a basis.

More interesting on the topic:

— 5 best chest training programs

— Exercise “dip-ups”: loading the triceps!

A set of exercises for arm extensors

We'll start by looking at triceps exercises in the gym. This is the best way to train your triceps!

Bench press

This is a basic exercise that pumps up the chest, shoulders, and triceps. Typically the bench press is done on the same day we do the triceps. This is convenient, unlike the back-biceps pattern.

Yes, this is not the best exercise for triceps, since the target muscle group here is the chest. But without it, hands will not grow. There is also an inverse relationship - weak hands greatly spoil the results in this exercise.

In addition to the classic bench press, to pump up the huge triceps muscle, you need to do a number of specialized exercises.

Close grip press

The best triceps exercises should work the triceps muscle well and not strain the others. This is the ideal. In practice, everything is not so rosy.

For example, the close-grip bench press is certainly very effective, but it puts a lot of stress on the shoulders. If an athlete has any kind of shoulder injury, he will not be able to perform this press.

The close-grip press is performed in such a way that the elbows are pressed to the body and the barbell is lowered to the middle of the chest. If you lower the barbell to the bottom of your chest, the front deltoids will become overworked. If it is above the middle of the chest, the wrists are strongly bent at the lowest point.

French press

An exercise that no triceps training program can do without. It is isolated if you do this exercise correctly.

You need to lie down on a horizontal bench and place your feet firmly on the floor. Next, take the barbell with a comfortable grip and move it slightly behind your head. You can start working from this position. Arms from shoulder to elbow are not perpendicular to the floor. You move your elbows behind your head a little further so that your arms deviate slightly from the vertical.

Lower the bar all the way to your head, then straighten your arms.

If at this time you feel (hear) clicking sounds coming from your elbows or experience pain in your joints, try using a different bar or abandon this exercise.

Reverse push-ups

This is one of the most effective triceps exercises, just like dips.

You need to find a rest for your feet and hands (benches will do). In principle, you can place your feet on the floor, but this will make the exercise easier.

Place your hands behind you on one bench, and place your feet on the other. You need to take a position so that the support under your arms is behind your back and does not interfere with your movement up and down. Place pancakes on your knees (choose the weight so that 10 push-ups are difficult for you, but you couldn’t do 11–12 times). Bend your arms and lower yourself down until your elbows are at a right angle, then return to the starting position.

We pump the triceps efficiently, without jerking. If you do such push-ups with a jerk, either the weights will fly off your knees or you will get a shoulder injury. In general, triceps training should be done efficiently.

Extension of arms on a block

Stand in the block frame near the top block, on which you have previously hung a straight bar. Grab it with a straight grip, lean over it from above to fix the weight below not due to the strength of your arms, but due to your weight. Press your elbows close to your body - this position does not engage the latissimus dorsi muscles.

Do arm extensions 8–12 times per set.

Dips

When we don’t know how to pump up triceps without iron, parallel bars come to the rescue.

If you are a physically prepared person and do push-ups without additional weight, you will not see outwardly noticeable results. You need to add at least 5–10 kg and gradually develop strength so that muscle tissue begins to grow after it.

So, how to properly pump your triceps on the uneven bars. The starting position is this - your legs are hanging in the air, tuck them in, your shins can be crossed. Straighten up, no need to lean forward, bring your elbows towards your body.

Move smoothly up and down, like a shuttle, trying not to sway or lean forward or backward.

You should feel the load being applied to your triceps and slightly to the front of your deltoids.

Work with partial range of motion in the upper positions, making sure that your shoulders are fixed, that is, they do not fall or rise. If this starts to happen, the pectoral muscles and trapezius will begin to train.

Triceps workout with dumbbells

A good option is the French press with dumbbells. This is a triceps-friendly exercise if you don't have a barbell but do have dumbbells. Plus, you can rotate the wrist the way you want without being dependent on the shape of the neck.

You can do this exercise with one dumbbell, clasping it with both hands. This is a comfortable and flexible grip. The dumbbell rotates slightly as your arms move due to gravity. This element can be performed both sitting and lying down. Do not confuse it with a pullover - the arms do not extend there.

The dumbbell overhead press is often placed last in the training program. It works the triceps in isolation, causing it to fill with blood.

There is no point in doing this exercise with large weights; you need to select a noticeable weight and work efficiently, trying to ensure the maximum amplitude of contraction of the triceps muscle.

Another interesting option is the bent over arm extension with dumbbells. In this exercise, you need to bend over, move your hand from the dumbbells back and turn it with your elbow up. Try to keep your elbow parallel to the floor. If you can’t do this, it’s okay, work as best you can.

Pushups

The most at-home workout option. If you press your elbows to your body and slowly push up, your triceps and the whole body will be strengthened. Due to the low speed of the movement, you will remain in a tense state longer (this is the essence of such an exercise as the “plank”). Plus the shock load will go to your triceps.

To make push-ups more difficult, you can use movable rotating stops.

Changing the angle of the body changes the load on the triceps. If your head is higher than your feet, it is easier to do push-ups. If it's the other way around, it's harder. The most extreme version of push-ups is upside down purely on your hands (horizontal push-ups). But this is already aerobatics, which relates more to gymnastics than to pumping up muscles.

If you can do at least one push-up with your elbows pressed to your body, then you already have basic physical training.