Triceps - the muscles that are responsible for the visual formation of the volume of the upper limbs. By training this muscle group, you can visually make your arms more powerful and larger. The success of classes aimed at pumping the target area depends on a regular increase in loads. Let's look at the best triceps exercises at home.
Triceps push-ups with narrow arms
The simplest exercise for triceps at home is push-ups. Of particular importance here is the specific setting of the hands in focus. The main emphasis should shift to the area of the triceps muscles. To achieve good results, do push-ups according to this scheme:
- Take emphasis while lying, stretching the body to the string.
- Bring feet together.
- Bring your palms together almost to form a heart-shaped figure between the thumbs and index fingers.
- The back and legs should form a single line.
- Take a breath and slowly lower yourself to the lower point, slightly touching the surface of the floor with your chest.
- While performing the movement, try to press your elbows against the body.
- Gently move to the starting position, exhaling and completely straightening your arms.
- During the workout, complete 3-4 sets of 15 reps.
Bench push ups
To perform the presented triceps exercise at home, use the auxiliary platform in the form of a low chair or bench. The support will serve as a support for the upper limbs, allowing you to keep the body on weight and create the necessary loads. To complicate the exercise, legs can also be placed on a hill. A lightweight version of the training allows the support of the lower extremities to the floor.
Turn your back to the platform and rest your palms on the edges of the stand. Bend the body in the hip joint so that the straightened legs are at right angles to the body. Start to bend your arms slowly at the elbow joints, lowering your pelvis in the direction of the floor surface. Press the upper limbs firmly against the body. Once at the bottom, smoothly move to the starting position.
During the exercise for pumping triceps at home, avoid body vibrations to the sides and all kinds of jerks. Otherwise, the risk of accidental injury increases. Do not forget about proper breathing. Lower the body down while inhaling, lifting as you exhale.
French barbell press
Consider another effective triceps exercise at home that requires a barbell. Training is performed on a horizontal bench. An alternative to the device will be stable, combined stools with a moderately soft coating that can withstand body weight.
How to do triceps exercise at home? Perform the French bench press as follows:
- Take a horizontal position of the body on the bench, straightening and relaxing your back.
- Grab a moderately heavy bar at the elbow level with your upper grip.
- On a deep breath, slowly move your hands behind your head.
- Try to keep your elbows in the same plane, avoiding the oscillations of the limbs to the sides.
- After exhaling, gently straighten your arms.
- At the final upper point, the palms should be located above the central area of the chest.
Dumbbell Bench Press
Exercise for triceps at home with dumbbells can be performed in a sitting position, standing, with two and one hand. The first option provides the following:
- Sit on a chair, straightening your back and performing a slight deflection in the lumbar region.
- Spread the feet on each side, firmly resting on the floor to maintain a stable body position.
- Grab the dumbbell with one or two palms, holding the sports equipment over your head. Elbows should be directed to the ceiling.
- As you inhale, slowly move the dumbbell to the back of the head. After exhaling, lift the load to its original position above your head.
- Hold for a couple of moments at the top point and repeat the movement.
A similar exercise for triceps with dumbbells at home can be performed while standing. The presented training option allows you to exert additional load on the muscles of the back.
During the lesson, observe the following technical requirements:
- Take a steady upright position with your feet shoulder-width apart.
- Lift the dumbbell over your head, and then gently lower the projectile behind the back of the head.
- Slowly move the load to the top. The movement should occur exclusively in the elbow joint.
- Maintain body and shoulder girdle in a fixed, static position.
Extension arms in an inclined rack
One of the best exercises for triceps at home is the extension of the upper limbs with dumbbells in an inclined position:
- Grab the sports equipment with one hand.
- Rest your knee on the opposite side of the chair or bench.
- Support the stand with the palm of your free hand. Hold the body in a slight slope relative to the floor surface.
- Bend the limb at the elbow by moving the projectile in the direction of the pelvis. Then return to the starting position, reaching a right angle between the shoulder of the arm and forearm.
Performing the presented exercise for triceps at home makes it possible to exert increased loads on the external head of the triceps muscle, which contributes to the progressive growth of tissues and an increase in arm volume.
Starting the next training, it is advisable to gradually increase the weight of the dumbbell. This is the only way to count on achieving noticeable results, improving the relief of the back of the upper limb.
Dips
Exercise is widely known as an effective solution for working out the pectoral muscles. However, compliance with a specific technique makes it possible to shift the main load on the triceps region. To maximize the use of the triceps, try to keep the body perpendicular to the floor during the entire workout. Avoid rounding the back and tilting the spine in the front and back.
While lowering and lifting the body, keep your elbows pressed to the body. Do not place your upper limbs to the sides. Otherwise, the main emphasis will shift from triceps to the pectoral muscles. There is absolutely no need to lower the case too deep. The action is fraught only with unnecessary loads on the ligaments and the appearance of discomfort in the shoulder girdle. Lower the body down on the uneven bars to the level where a right angle is formed between the shoulder of the arm and the forearm. Stay in this position for a few moments to create increased load on the triceps.
Elastic Band Activities
The best triceps exercises at home include elastic band workouts. It is important to get a tight rubber device that will provide increased loads on the muscles of the target area. Form a loop at the end of the tape. Attach it to any available upright posture at shoulder level.
Technique of the exercise:
- Grasp the free end of the elastic band with both hands. Place the humeral part of the upper limbs parallel to the body. Move your forearms forward.
- Start to bend your elbows gently, moving your palms with the end of the elastic band in the direction of your hips.
- If the rubber device does not provide a noticeable level of load, take a few steps back from the upright, increasing the tension of the product.
Contraindications and Precautions
For physically weak women, triceps exercises at home should be performed with extreme caution. It is important to avoid overuse of the number of approaches and using excessive weight. Adhering to similar recommendations, it is also necessary for male novices who are just starting to begin regular training.
Isolating triceps exercises are not suitable for people who suffer from manifestations of hypertension and sudden surges in pressure. Working at full strength will not allow the presence of asthma and diseases of the cardiovascular system. In any case, do not once again test the weakened body for strength.
The most important point is the strict observance of the correct technique for performing triceps exercises. If during class any discomfort is felt, the development of a pain syndrome is noted, you should immediately stop training by performing an analysis of your own mistakes. During exerting loads on the limbs, make sure that the body is kept in a static position, and avoid sudden movements.
Finally
To achieve a noticeable increase in muscle mass in the triceps, exercise regularly, alternating the classes discussed in our publication. Before performing a set of exercises, it is useful to saturate the body tissues with liquid, having absorbed nearly half a liter of pure still water. About an hour before your workout, eat foods high in protein and carbohydrates. In pursuit of voluminous triceps, avoid significant loads in the initial stages. Such actions are dangerous causing excessive damage to the condition of local tissues.