Push-ups from the bench to triceps is not too difficult, but quite effective exercise that can be performed by both men and women. Its main advantage is that it does not require additional shells to complete, so you can do it in the gym, at home and even on the street. In addition, experienced athletes periodically perform push-ups from the bench to triceps, regardless of the sport they professionally engage in.
Before performing these push-ups, you need to know what they are, how to do them correctly and what errors exist.
How to build muscle
To have a good athletic form and an incredibly beautiful body will not work without sufficiently developed arm muscles. Various exercises help to train them, one of which is push-ups on the triceps bench. As a rule, beginners pay more attention to biceps, not shaking triceps at all, and it is their training that gives a good increase in strength.
Developed triceps make it possible to carry out exercises aimed at working out the pectoral muscles, as well as the back muscles, with less effort, because it is they that bear the greatest burden during exercises with an additional projectile - a barbell.
Triceps exercises
Since push-ups from the bench to triceps can be performed anywhere, in the gym with special equipment, I would like to use devices that also help in working out the triceps. The most popular are the extension of the arms on the block. These exercises are more suitable for experienced athletes who have a good command of their own body. Beginners often shift the load on the shoulders and spinal muscles, and not on the triceps, as it should be. In this case, the exercise is performed incorrectly, and the expected effect will not be obtained.
Beginners, amateurs and experienced athletes are advised to regularly perform triceps push-ups from the bench. The program, which includes the number of repetitions and sets, is created individually for each person, therefore it is impossible to create a general schedule for the exercise. In more detail about this kind of triceps exercises will be described below.
Back push ups
Exercise effectively helps to work out the triceps brachii and has a good effect on the pectoral muscles, as well as the shoulder girdle. With proper performance, in addition to working out the main muscle groups, the posture will definitely improve. A good effect will be able to get people suffering from frequent back pain. After all, along with this, stabilizing back muscles are also trained.
Triceps push-ups from the bench: execution technique
In the exercise, it is very important to correctly take the starting position. It is from this moment that the correctness of subsequent movements depends. In order to do push-ups with triceps with your back to the bench, you need to place your palms on the edge of a horizontally located bench, put your feet on another bench, parallel to the first, or on the floor. Straining the triceps, you need to lift yourself up so that a clear right angle is formed between the body and hips. It is forbidden to breed elbows when performing push-ups, as there is a risk of injury.
On inspiration, you should slowly go down, while only straining your hands and abs. The knees should be straight, the chest should always be held in a straightened position. At the lowest point, the elbows should be parallel to the floor. Then you need to exhale and return to the starting position.
Mistakes
Beginners and even some experienced athletes very often make mistakes by performing backward push-ups from the bench to triceps. Because of this, the exercise is performed incorrectly, the wrong muscle groups are involved, and the result is no longer the one that was originally intended. In addition, these errors are often the cause of serious injuries.
The most common mistakes made by people not only at home, but also in gyms, are:
- Exposure to the amplitude. Being at the highest point, you need to push your own body upwards with the help of hand power so that the buttocks are located above the bench level. Otherwise, the exercise will practically lose its effectiveness.
- Breeding the elbows to the sides. As mentioned above, both elbows must look clearly back. This is necessary for the proper distribution of the load on the muscles. Indeed, when they are diluted in different directions, the load abruptly transfers from the triceps to the shoulder girdle, which can lead to dislocation.
- The body sinks too low. Do not fall below the level when the hands are parallel to the floor. If you go too far with lowering, there is a risk of damage to the capsule of the shoulder joint. This lowering occurs due to the fast pace of execution or due to the presence of additional load. Like the previous mistake, this nuance can lead to serious injuries, such as dislocation.
- Posture control. When a person stoops, doing push-ups, he transfers the load to the shoulders, which also leads to dislocations and sometimes even fractures. Therefore, you should always keep your chest straight and your abs tense.
By abstaining from the above errors, you can quickly get the desired effect, protecting yourself from unnecessary injuries.
Approaches and Replays
Ideally, this exercise is performed in several repetitions (for beginners, 15-20 times, for professionals - 2-3 times more). Approaches are recommended for each person to calculate independently, based on fatigue. As a rule, approximately 3-5 approaches are done. For beginners who have not previously practiced daily, it is necessary to reduce the numbers in order to hone the technique from the very first days.
For the same purpose, you can use not two benches, but only one. The legs will thus be located on the floor, with slightly bent knees. But doing the exercise in this position for too long is not recommended, because it is best to resort to this method only when the strength is almost at the end and the training in full format is not enough.
Alternative
Often beginners are interested in whether there is an alternative to push-ups from the bench for triceps. Exercises that perfectly replace these push-ups are ideal for those who want to pump up their hands and create a relief. These exercises are:
- French bench press;
- bench press with a narrow grip;
- push-ups from the floor with narrow arms.
The first two options are carried out using a horizontal or slightly inclined bench and barbell with a small weight, and the third - without any additional shells. All these exercises are great for preparing your body for the correct performance of push-ups from the bench.