After a beginner enters the gym, he is lost from a variety of different equipment. You can hire a coach if you are not sure that he will be able to train properly. The main advantages of this choice are that the trainer will be able to correctly draw up a training program, monitor the regularity of visits to the gym, and ensure safety when performing exercises. But there are also disadvantages, such as: the high cost of the coach’s services and the risk of getting to an inexperienced instructor.
If a beginner decided to study independently, then the first thing to start with is psychology. You need to configure yourself that he goes to the gym to get tired; no matter how hard it was, but you always need to squeeze everything out of yourself. It is also worth tuning in to having to limit yourself in food, because it is impossible to achieve results in sports without following a diet.
Workout Diet
Before we analyze the tight grip on the triceps and its varieties, it is worth saying a few words about the diet. When gaining muscle mass, it is worth reducing fat intake to almost zero. You need to adjust your menu in such a way that there is a large amount of protein and moderate complex carbohydrates in food and fast ones are almost excluded. The fact is that protein is needed for the construction of muscle fibers, complex carbohydrates provide the body with the energy that is needed to pull heavy equipment. Fast carbohydrates, on the contrary, increase blood sugar in a short period of time, which is then deposited in fat.
Triceps Narrow Grip: Technique
When performing this exercise, all triceps heads are involved: lateral, medial and long. Also, the pectoralis major muscle and the clavicular region are subjected to stress.
The main mistakes that beginners make are:
- hanging hands, in which training with a barbell becomes completely ineffective;
- too narrow grip of the bar;
- too much weight, because of which the body has to use other muscles, instead of the main ones;
- on the contrary, low weight, because of which the body does not receive the necessary stress from the loads and the muscles do not grow.
The main advantages of this exercise is that it is quite easy to learn. It is very effective and allows you to build muscle faster with the right technique. One of two (along with the French bench press) exercises that pump triceps most effectively.
Choose the weight you can lift.
- Lie down on a bench and grab the bar at shoulder width, that is, the distance between the hands should be 20-25 centimeters. If you are uncomfortable with the bench press lying down, the grips can be increased. Lift the bar up at chest level. If possible, ask a friend to insure you.
- Keeping your hands parallel to the body, slowly lower the projectile as you inhale, lightly touch your chest (make sure that the bar does not stray from it) and freeze for a second. It is important that the time for lowering the inventory to the chest is longer than the lifting phase.
- After the second has passed, slowly and as you exhale, lift the projectile up. At the top point, it is better not to straighten the elbows to the end. It is also important to ensure that the bar does not hang from side to side, but is parallel to the chest.
The narrow grip on the triceps should be repeated 8 to 12 times, in three to four sets. If you can lift the bar more than 12 times, then you need to increase weight, if less than eight, then reduce, otherwise the training will not bring any results.
There are two more varieties of this exercise - French bench press and bench press on an inclined bench.
French bench press
70% of the arm is triceps, and the French bench press is the main exercise to pump it. If you want to have big arms, then the French press should be included in your training program. Since it is popular among beginners and professionals, they can see this exercise in almost every gym.
Only the elbow joint is involved in the work. All triceps heads are involved (medial, long, lateral), and the pectoral muscles, shoulder and forearm are also involved in the work.
Although the technique for doing this exercise is easy, some beginners still make mistakes. To avoid them, let's look at it step by step.
French bench press technique
- You must find a narrow bench in the gym. Lie down on it and take a curved bar, protruding elbows inward, not outward. Hands should be strictly vertically raised. Make sure that the load falls only on the triceps muscle of the hands and is not distributed throughout the arm. You can also put your feet on the bench, and not on the floor - this will be even more effective.
- Inhaling slowly, begin to lower the barbell to the forehead, bending your arms and, as in the case of the narrow grip press, lightly touch the forehead. Make sure that the inventory does not swing and the arms are bent strictly at the elbows. Freeze for a second and start lifting the bar as slowly as you exhale. Be careful not to get on the bridge.
Incline bench press
If you go into any room, you will see a line to the horizontal bench and an empty inclined bench. But this is one of the best exercises for pumping the pectoral muscles. Many make the mistake of choosing only the bench press with a narrow grip on the triceps and forgetting the bench press on an inclined bench.
If you look at professional bodybuilders, you can see that their breasts are fully pumped, but if you compare them with beginners, it becomes noticeable that the second upper chest muscle is practically not pumped. The thing is that they do the bench press only on a horizontal bench, which pumps the lower pectoral muscle without involving the upper one. And for pumping the top, you also need to perform a bench press on an inclined bench.
Bench Press Technique
- Set the bench at an angle of thirty degrees or forty. Secure the weight that you can lift on the bar and lie down on the bench. Grasp the bar at shoulder width, lift parallel to the chest. Do not swing the bar and keep your arms straight. Firmly fix the legs on the floor, fully pressing the heels to the floor.
- Inhaling deeply, slowly lower the bar to touch your chest and freeze for a second. After a second expires, slowly lift the bar to the highest point, fully tensing the pectoral muscles. Repeat 8 to 12 times, in three to four sets. Make sure that there is no deflection in the back, and do not tear your back and shoulders off the bench.
In total, to get the maximum effect from training, include in the program these three types of exercises with a barbell for triceps.