Athletics has always been popular with young people and older people. This is not surprising. But quite often among athletes, especially beginners, the question arises: "How to pump triceps with dumbbells?"
Increasing the volume of this muscle is a desired goal of any athlete. After all, relief muscles always cause admiration. But it is possible to develop muscles harmoniously only if all muscles are pumped. If you want your hands to attract the views of others, then a set of triceps exercises can help you .
French bench press
One exercise is French bench press. If we talk about the classics of the genre, the implementation of this exercise involves holding the dumbbell behind the head with both hands and then squeezing it until the arms are fully extended at the elbows. But this method did not take root, since it is inconvenient, therefore, they usually perform a bench press with one hand.
It is often recommended to do this exercise while sitting, in which case you need to take dumbbells of lower weight in order to ease the load on the spine. During execution, make sure that the palms are pointing upwards, and grab the bar of the dumbbell for safety with your thumbs if you squeeze the dumbbell with both hands. Please note that this can swing triceps at home. After all, this exercise does not require special conditions and equipment.
Straighten your arms with dumbbell tilt
How to pump triceps with dumbbells in other ways? Try this simple exercise.
Leaning forward, lean on the bench with your hand and knee. Take the opposite arm with the dumbbells back so that it is flush with the shoulder. Then bend the arm
at the elbow at a right angle, and then bend the arm to a straight position. Bend your arm again and straighten again. Perform the same exercise with the other hand. Caution: fully stretch and contract triceps. The amplitude of motion should not be limited. This exercise loads the triceps quite well, but since it is performed alternately with two hands, twice as much energy is spent on it.
Triceps extension on the bench
Now you know how to pump triceps with dumbbells. There is also an exercise that is performed without dumbbells, but its effectiveness is very high.
You need to put two benches at such a distance that you put your feet on one and rest your hands on the other behind your back. Hands should be shoulder width apart. Slowly lower yourself down, stretching your triceps, and then abruptly rise upwards, arms extended at the elbows.
To do this exercise is technically correct, follow some guidelines. It should be lowered as low as possible to
stretch the muscles as much as possible. Many athletes, performing this exercise, use additional weights, putting various objects on their hips. This is done in order to increase the load on the muscles. But actually it is both inconvenient and dangerous. Moreover, in this situation it will be very difficult to maintain balance. Performing this exercise can use moderate extra weight.
The article tells about how to pump triceps with dumbbells and without them at home without the use of special equipment. In fact, there are a number of exercises for the development of the triceps muscle, but they should be performed in the gym. In addition, when doing the bench press, it is necessary to follow the technique, because the result depends on it.