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Effective triceps training in the gym the best exercises

Given that triceps muscles make up two-thirds of the total muscle mass of the hands, they deserve special attention. The following exercises will make your triceps impressive!

When it comes to big arms, the focus is usually on the biceps. In fact, often bodybuilders do not reach the full development potential of their triceps. They "marking time"using the same hackneyed basic exercises.

Having studied this material, you can easily assemble training complexes of any complexity. Here is one example of a program that is parsed at the end of the article.

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Given the fact that triceps muscles make up two-thirds of the total muscle mass of the hands, they deserve special attention. It is these muscles that form beautiful, harmoniously developed arms, and set you apart from other athletes. Now is the time to take care of your triceps!

Triceps anatomy

TOPowerful TricepsAs the name implies, three implies that this muscle group consists of three heads - lateral (outside), medial (in the center) and long (inside). Medial is the shortest. It is she who forms the coveted horseshoe-shaped triceps.

Most of the triceps is located on the humerus, where all three heads connect. For this reason, in order to work out these muscles to the maximum, it is necessary to perform each exercise very efficiently.

There are many exercises for triceps, but at the same time, it is almost impossible to act in isolation on each muscle bundle. However, in any case, in different exercises, the work is focused on a particular head.

How to work with exercises

Proposed Furthertriceps complexesnot just chosen - the first is aimed at gaining mass and is working on all three heads. The remaining exercises focus on each part of the triceps muscle in more detail.

Choose such a weight that you can perform the recommended number of repetitions, but at the same time the last time should be the most difficult. Rest between sets for so long that your breathing is fully restored, and you are ready to repeat again.

Key triceps exercises in the gym

The following are the basic movements that should be in the arsenal of any athlete.

Extending arms with dumbbells

This is a great start to triceps training. Exercise stimulates the entire triceps muscle of the shoulder and prepares it for further work. It can be varied, using a bar instead of dumbbells, and also work with a direct or reverse (pronounced) grip.

Extending arms with dumbbells lying down (pronounced grip)

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Lie with your back on a horizontal bench, with your arms straight above your head at an angle of 90 degrees to the body. Dumbbells should be above the eyes. The feet are on the floor, or if you have any problems with your back, you can put them on a bench. Slowly lower your forearms, bending your arms at the elbows. Focus Methenolone acetate Injections (Primobolan) - Reviews on triceps. The shoulders and upper arms remain motionless.

Elbows are directed to the ceiling. When the dumbbells drop to your ears, you should feel the triceps stretch. Straighten your arms back to their original position. Full workamplitude of motionprovides maximum muscle development.

It is imperative to concentrate on working muscles and not to move your shoulders. Keep your elbows apart. Throughout the movement, keep the upper arms at shoulder width and perpendicular to the body.

Alternatively, you can perform the French bench press:

French bench press EZ bar on a negative slope bench

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Start in one or two warm-up approaches, and then move on to heavier dumbbells. If you are preparing for a competition, do 4 work sets of 8-10 reps each.

Extension of arms on the block

Diversity is the key to good training. Work on a cable simulator provides tension to the working muscle throughout the entire range of motion.

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Triceps extension on a block using a rope handle is a great addition to any set of triceps exercises, since they allow you to straighten your forearms beyond the frontal plane of the body.

Triceps extension down on the block using a rope handle

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Attach the cable handle to the upper unit. Grasp the ends with a grip, palms to each other. Fists should almost touch. Take your shoulders back and raise your chest. The upper parts of the arms are also slightly laid back and pressed to the body.

Straightening your arms, maximize your triceps and spread the ends of the cable handle. Below the palms are facing the floor. Slowly return your arms to the starting position at the chest. To get the most out of this exercise, the pace must be intense.

Alternatively, you can perform extension of the arms with a V-nozzle:

Extension of arms on a block with a v-shaped nozzle

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Follow 3 sets of 10-12 reps.

Extending the arm back (sitting or resting)

The extension of the dumbbells makes the triceps work in the weakest position (full bend). The emphasis is on the medial and lateral heads. It is necessary to work with maximum weight. This is difficult, but allows you to work out the muscles at full range of motion. In this case, the upper part of the hands should remain parallel to the floor.

As the muscles become tired, the elbow may lower. This should not be allowed, since the effectiveness of the exercise is reduced.

Dumbbell extension

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Take a dumbbell with a grip hammer, palm to the body. Lean forward so that the body is almost parallel to the floor. For stability, rest your free hand and knee on the bench. The working arm should be bent at the elbow joint at right angles.

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If you want the shoulders and body to be in line, you can perform this exercise while standing with both knees on the bench. Pressing your hand tightly to the body, begin to straighten it back. At the top of the movement, the arm should be completely straight and parallel to the floor (or trunk). Focus on triceps.

Slowly, controlling Burning too much does a non-strength workout really help you lose weight fast movement, return to starting position. Avoid jerking or swinging the dumbbell.

Try to work exclusively with triceps, without transferring the load to other muscles. To avoid injuring your joints, avoid rotational movements of your wrists.

Alternatively, triceps extension can be performed with both hands:

Two hands extension to triceps while standing

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Perform 10-12 reps and change hands. Each hand in 3 sets.

Reverse Grip Block Pull

When the muscles are already tired enough, you can finish the workout with triceps extension with a reverse grip: (the photo shows an example of working with two hands). This is one of the safest triceps exercises. Reverse grip a little complicates the work and makes you concentrate on technology, and not on heavy weight.

This exercise perfectly develops the brain-muscle relationship.

Triceps extension with reverse grip

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Attach a straight grip to the upper block and take a reverse grip (palms up). Keep your shoulders in line with the body and pressed to it. Bend your elbows so that your palms are at chest level, turned toward the body.

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Straighten your arms and pull the handle down Oral Steroids - Steroids pills while straining your triceps. For more resistance in the upper phase of movement, get closer to the simulator.

Alternatively, the extension of the arms may be performed:

Auto Body

Extension of arms behind the head on the lower block

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Perform 3-4 approaches of 15. Work slowly, controlling each movement.

Triceps Training Programs

With these effective exercises, we offer a set of 2 training programs, which can be alternated in 1-2 weeks for an additional effect. It is best to give triceps special attention once a week. The first training option is recommended for beginners for basic study of the muscles of the hands.

Triceps training program. Workout 1

Extending arms with dumbbells lying down (pronounced grip)

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  • 3 sets of 10 reps
  • Body Part: TRICEPS Equipment: Dumbbells

Triceps extension down on the block using a rope handle

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  • 3 sets of 10 reps
  • Body Part: TRICEPS Equipment: BLOCK

Dumbbell extension

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  • 3 sets of 10 reps
  • Body Part: TRICEPS Equipment: Dumbbells

Extension of arms behind the head on the lower block

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  • 3 sets of 10 reps
  • Body Part: TRICEPS Equipment: BLOCK

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The second training option is more technically complex and is recommended for more experienced men to work out their powerful hands. However, both programs will work perfectly for all athletes.

Triceps training program. Workout 2

French bench press EZ bar on a negative slope bench

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  • 3 sets of 10 reps
  • Body Part: TRICEPS EQUIPMENT: BAR

Extension of arms on a block with a v-shaped nozzle

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  • 3 sets of 10 reps
  • Body Part: TRICEPS Equipment: BLOCK

Two hands extension to triceps while standing

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  • 3 sets of 10 reps
  • Body Part: TRICEPS Equipment: Dumbbells

Triceps extension with reverse grip

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  • 3 sets of 10 reps
  • Body Part: TRICEPS Equipment: BLOCK

ADD TO CALENDAR *ADD TO MY WORKOUT *PRINT WORKOUT

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How you will feel comfortable with the proposed combinations of exercises, additional ideas and universal keys to success in pumping can be studied further andpump up the right tricepsto perfect forms.

Muscle group combinations

Among the muscles of the upper body, triceps are usually the most difficult to develop. Due to its large size compared tobiceps, large, developed triceps create an amazing overall look of the hands.

Functionally, strong arms make a significant contribution to the development of the entire upper body, as they participate in all jogging exercises, including the bench press and dumbbell bench press. Remember also that when working on the chest and shoulders, triceps are always included. Therefore, when planning your training split, consider the recovery time of this muscle group.

We recommend the following combinations for effectivesplit training:

  • triceps + biceps workout
  • triceps training + shoulders
  • triceps + back workout
  • triceps + chest workout

Do not let triceps be your weak link. By shaping the upper body, maximize the potential of the triceps, and then on the stage and the beach you will not be equal. If you want to gain the attention of others and judges, be sure to work on your triceps!

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