Exercises for triceps occupy a special place in the training of athletes, because it is this muscle that gives the arm volume and a spectacular shape. Compared to biceps, it is practically not loaded in everyday life. Triceps begins under the deltoid muscle and extends to the elbow joint. In contrast to the biceps, it works on extension. If it is well developed, it gives a raised arm a beautiful, toned look. You can train the triceps muscle both in the gym and at home. To do this, you will need dumbbells, a bench, a horizontal bar, as well as regular exercises.
How to pump triceps at home on the horizontal bar?Any man can equip the crossbar at home. This is a universal projectile with which you can develop several muscle groups if you regularly do exercises on the horizontal bar at home. It has the simplest design and almost does not take up space in the apartment. For the development of this muscle group, the following exercise is usually used: with a neutral grip, grasp the crossbar, placing one hand in front of the other. Pulling up, each time to withdraw his head to the right, then to the left. In the next approach, swap hands.
How to pump triceps at home on a bench?
A very common exercise is back push-ups from the bench. To do this, you need to rest your hands on the latter, with your back to it, stretch your legs forward and rest them on the floor. Bend the arms at the elbows, lowering the body as low as possible, while ensuring that triceps do the work, do not shift the effort to other muscles. Then return to the original position.
Exercise can be slightly modified if there are two benches. They are placed in parallel so that between them there is a distance of about 80-90 centimeters. In this case, the legs will not be on the floor, but on the bench. The rest of the exercise is performed similarly to the previous one.
How to pump triceps at home with dumbbells?
A popular and effective exercise is the French bench press. To do this, you need to lie on a bench with your back, hands with dumbbells put behind your head. Slowly stretch your arms, do not take your elbows to the sides, return to the starting position.
This exercise is performed in two more options: sitting and standing, and instead of two dumbbells, you can use one, heavier. In this case, the dumbbell disk is located on the back of the palms. If the projectile is too heavy, an assistant must give it.
To pump up triceps at home, it is suggested to do another exercise regularly. This is an extension of the arms with a dumbbell in an inclination. In order to perform it, you need to lean your palm and knee on the bench, tilt the body forward, keeping your back straight. Take the dumbbell in the other hand and bend it at the right angle at the elbow. Extend your arm so that at the highest point of movement it is parallel to the floor. Slowly take the starting position. Repeat with the other hand.
Here are some simple tips on how to pump triceps at home, using a simple and affordable inventory.