Any man would like to have strong, inflated arms. Therefore, in this article I will tell you about how to pump triceps. This, of course, does not mean that you should only download it, because in order for your muscles to develop harmoniously, you must also train your biceps and forearms. But now we will focus only on triceps.
In order to know exactly what exercises are suitable for a particular muscle, you need to know everything about it. A lot of people simply do not pay attention to triceps and do only biceps, but why is that - it is not clear. In many programs, they do not pay attention at all, and if it is, then very little. But this is wrong, because triceps makes up most of the forearm. To make the arm seem proportional and harmonious, you need to know how to pump up the triceps.
So, let's figure out the anatomy. From the name of the muscle it follows that it consists of three parts - three heads. Therefore, to achieve the best result, you need to train each of them equally intensively. Despite the fact that during any exercise all parts of the triceps are involved, some of them are still more or less in work. Therefore, a set of exercises must be selected so that no one is offended.
The best way to pump up triceps is to help the French bench press. To complete this exercise, you should lie on a flat bench. Then take a bent or straight neck. After that, lift the load on outstretched arms above the chest. To keep the triceps tense all the time, take your hands a little back closer to your head, while your elbows do not bend. Having taken a starting position, slowly lower the load to the face, bend only your elbows. Stop about four centimeters from your head, then put your hands back in their original position. Repeat the exercise as many times as you can.
It was a French bench press, and now let's talk about how to pump the tricep using the French bench press while sitting and standing. To do this, you need to sit down, holding the load exactly above your head. Then, slowly lower it until you feel intense stretching. Do not forget to make sure that your elbows are pointing up, and they can be slightly parted to the sides, but not much. When performing this exercise while standing, nothing significant changes, only your position changes: there you did it while sitting, then do it while standing.
Now I will tell you about how to pump triceps, unbending your arms over your head on a block or with dumbbells. As with the previous exercises, the triceps will stretch, which contributes to its further growth. Most people are more comfortable working with dumbbells, as the forearms and wrists will be located at a more familiar angle. To do dumbbell extensions with both hands, you need to take a dumbbell and press your palms to the inside of the pancakes. Keep your hands with weight above your head, then slowly begin to lower them back until you feel a stretch. After that, return to the starting position. This exercise can be performed with one hand. For this, a lighter weight is usually used, and the elbow leans to the side, not back.
The next exercise is push-ups on the uneven bars. It is very effective, as it not only promotes the growth of muscle mass, but also several muscle groups are involved in its implementation. For proper execution, you need to grasp the bars with your hands at a shoulder-width distance. The body should remain as perpendicular to the floor as possible. Press your elbows to your sides, keep your legs straight, try to lower your body as vertically as possible. If this position is violated, then the load will not be on the triceps, but on the chest. The body needs to be lowered to a level more comfortable for you. Repeat the exercise. And do not forget that in no case should you allow pain in the shoulders.