Did your triceps work out slightly rust? You are not alone. Add to it 6 new exercises, and they will refill your muscles with fire!
Author: Nick Tumminello
Horseshoe from strong, well-developed triceps should be in the list of your desires, regardless of your narrow specialization in power sports. Unfortunately, the set of tools and techniques that dominate the training of the triceps muscle, most bodybuilders are far from optimal.
In a number of cases, we stubbornly follow patterns that have been observed by other trainers, even if they lead to pain in the elbows and shoulder joints. Typical mistakes include work with extreme weight, when it's better to train with light, cheating, which is of no use, and ignoring the excellent tools for training that everyone has in sight.
Fortunately, effective triceps training does not have to be very difficult. Try these 6 movements and get ready to be surprised at how small adjustments can lead to dramatic changes!
Experiments have shown that push-ups on the fitball involve triceps and large pectoral muscles more than normal push-ups from the floor. If you are looking for a way to burn both the chest and the triceps muscles, you can not find a better option!
But it's important to put your hands on the ball correctly. First, make sure that the fitball is well-padded. Then unfold your hands so that they seem to be looking at each other, not down. Yes, at first sensations may seem strange, but in fact it is more convenient and safer for wrist joints, you just need to get used to it.
2. French press of dumbbells lying with shifted grip
Instead of doing a French bench press with dumbbells lying in the traditional way, use two dumbbells. When in each hand by the projectile, it is easier to fix the elbows and not let them go to the sides, in addition, so the exercise becomes more comfortable and safer for the shoulder joints. If in the past elbows and shoulders did not like the French press, this version definitely worth a try.
To make the exercise even more effective, take dumbbells so that the little finger is in front of the inner pancake. In comparison with the usual grip the difference is some couple of centimeters, but this grip makes to apply more effort in the upper part of the range of motion. And to further increase the time under load, avoid full extension of hands at the end of each repetition.
All exercises with free weights or on blocks have a point of the range of motion with the maximum load on the muscles and the point at which to work the easiest. If you learn to manipulate these points, you will be able to work out the muscles differently in the same exercise.
In the case of the French bench press, the point of maximum stimulation of muscle growth is in the position with the longest lever arm. That is, where the forearm is located at an angle of 90 degrees with respect to the gravity vector. (Do not forget that all free weights only increase the force of gravity.)
With this in mind, you can shift the maximum load point within the trajectory, alternating three positions of the elbows: low (near the head), shoulder perpendicular to the floor, elbows above the head. Each position creates different stimuli and works the triceps at a slightly different angle.
To integrate these modifications into your program, you can alternate them at different training sessions or change the position of the elbows in each following approach in one workout. Alternatively, you can combine a pair of these positions of elbows into a superset or make all three within a triset. Just keep in mind that in supersets and trisets for each elbow position you will most likely have to use a different working weight, especially when fatigue accumulates in your hands.
4. Mechanical trip-set for triceps on the upper block
A good addition to the mechanical drop-grid for flexing in a crossover from the article "6 coolest exercises for biceps". If you train your hands, combine these exercises into a superset. Or include them in a total assault on the upper muscles.
Attach a rope or straight handle to the upper unit and step off the cargo stack a couple of steps so that the angle of the cable is about 45 degrees. While holding elbows pressed to the sides, perform extension on the upper block on the triceps. With this angle, the point of maximum muscle tension occurs in the position with straightened elbow joints, in the lower part of the range of motion.
When you can not keep the correct technique, move closer to the block and stand directly opposite the cargo stack. Continue to perform extension to the triceps, keeping the elbows close to the trunk. The cable now goes more vertically, and this creates a point of maximum mechanical stress in a position where the elbows are bent at an angle of 90 degrees, closer to the middle of the trajectory.
Both versions of triceps extensions in the crossover are good and as independent exercises. If you decide to combine these movements into a superset, try to find a weight that will allow you to complete approximately 8-10 repetitions in each version. You may need to adjust the working weight in each exercise option and as fatigue accumulates to stay within the specified range of repetitions.
5. Extension of the arm standing in a slope on the lower block
Thinking about making one-handed extension with a dumbbell? I recommend a walk to the crossover and do the same exercise, but not with dumbbells, but on the lower block.
The fact is that with dumbbells, the triceps does not receive any load in the arm bending position, that is, at the lowest point of the range in which you can generate the greatest effort. But at the top of the range, where you are weakest, the load is maximized. That is why many people, when carrying out the hand on the triceps with dumbbells are forced to cheating (use inertia, lower and lower lower or lower arm or trunk) at the top of the trajectory.
Of course, you can just take dumbbells easier. And yet, I would recommend instead of free weight to try the bottom block and set it so that the cable went at an angle somewhere 45 degrees relative to the floor. So you not only load the muscles at the bottom of the trajectory, but also get the maximum possible length of the lever in its middle phase, while at the top the arm of the lever turns out to be short.
In other words, you get the greatest resistance when you are stronger, and less when weaker. In this case, there will not be a zero-resistance point on the whole trajectory, since the cable constantly pulls the hand down to some extent. If there is a nearby rope simulator with a lower block or crossover, you just have to try it.
6. Steadodynamic hand leads according to the principle of stairs
Wait, this is not I just wrote that the extension (extension) of the hand in the crossover is much more effective than with dumbbells? So it is so, that's just a curve of resistance in the lead of the arm with a dumbbell does not make the exercise bad, dangerous or useless. We just have to keep in mind this fickle resistance and understand well what to do with all this.
First: we must reduce the working weight, because of the weight there will be no use. The movement is best suited to load the triceps in the upper part of the trajectory, when the elbows are unbent, and the muscles are shortened.
I recommend taking the weight not heavier than that which you can hold at least for 4-5 seconds at the end of the concentric phase of the exercise. If you can not fully unbend the elbow and fix your hand parallel to the floor for a few seconds, then the dumbbells are too heavy. You can not fully control the projectile in every repetition.
Then, instead of just stamping out repetitive monotonies, try the static-dynamic leads. Steadodynamics is a great way to make sure that you perform the exercise according to all the rules, and at the same time a chic tool for muscle pumping!
Here's how to do it: take a dumbbell in each hand and lean forward to torso parallel to the floor. Then make a pull of the dumbbells in the slope with both hands. From this position, straighten both arms in the elbow joints so that they straighten and settle parallel to the floor.
Continue to hold the left hand up in the full extension position, and right start stamping the usual arm leads with the dumbbell in the slope. Do five repetitions with your right hand while your left side is occupied by the static holding of the projectile. Now change your hands and perform five dynamic repetitions on the left, and the right hand in the meantime, take a static load. Repeat the procedure by doing four dynamic repetitions with each hand, and then make another set of three repetitions.
As a final spurt, I propose to do two repetitions with the right and left hand simultaneously. If by the end of this ladder thoughts in your head start to get confused, remember the simple rule: two hands – two repetitions. Even if you take a tiny dumbbell, smoke will come out of your triceps!