How to pump up triceps: 6 training programs

Sturdy, relief triceps in the shape of a horseshoe will give any hand a harmonious, proportional and three-dimensional appearance. Use these exercises and you will see the difference.

Who the hell needs big triceps? Judging by the efforts made in our gyms, then to no one! In most programs triceps is given either very little attention, or is not given at all, but the main emphasis is on the biceps.

"Show me the muscles!" – now and then I hear in the gym, and then the sleeve of the shirt is pulled up, and someone tries to strain his arm and show the top of the bicep while the triceps is left out – all forgotten and unappreciated. What should a bodybuilder do?

As you may have heard many times, triceps make up the bulk of the mass of the upper arm – if, of course, they are properly trained. Triceps (three means three heads) must be developed and developed as intensively and systematically as biceps. Impressive kind of muscles on the arm are developed biceps and triceps.

Being a muscle-antagonist of the biceps, the triceps indirectly contributes to its development and development, improving blood circulation and assimilation of nutrients in the upper arm region.

Your goal should be to influence the triceps at all angles with a set of exercises of the required intensity. Then you can also boast a full set of impressive muscles. Sturdy, relief triceps in the shape of a horseshoe will give any hand a harmonious, proportional and three-dimensional appearance.

Earlier I talked about how to pump impressively raised biceps. Now the turn of the next part – the forgotten brother of the biceps – triceps.

I hope, I will be able to shed some light on how to safely and maximally develop this problematic for most coaches area. When drawing up a full-fledged high-quality program, it is necessary to take into account such moments as high and low number of repetitions, complex and isolated exercises, weight adjustment and angle selection.

With the help of the right tools, original techniques and the necessary intensity of training, anyone can transfer the development of their triceps to a new level. So stop the workout for a few minutes and read the story of how to pump up even bigger muscles!

The triceps brachium consists of three heads, which connect the humerus, shovel and elbow (in the forearm). Lateral, medial and long heads make up the triceps.

The lateral head is most responsible for the horseshoe shape of the muscle, which is located on the outer face of the humerus. The medial head is located in the direction of the median line of the body, and the long head (the largest of the three) is located along the lower part of the humerus.

Extension of the elbow (straightening of the arm) is the main function of the triceps. The long head has an additional function: along with the latissimus muscle of the back, it participates in the adduction of the hand (bringing the arm down along the body).

We pump triceps in the form of a horseshoe!

Now that you know about anatomy and movement mechanisms, let's figure out how to get outstanding triceps. Presented movements and exercises are designed to obtain the maximum result for each visit to the gym. Remember that it is always necessary to use the right technique and not to raise too much weight to not risk your safety.

No program for training triceps can be considered complete without time-tested traction on the block. Performed correctly with a straight beam, with a V-shaped crossbar or rope hinge, traction is simply invaluable to achieve the desired contraction and contraction of the muscle.

Stand in front of a vertical training apparatus with blocks, put your feet to the width of your shoulders. Grasp the selected sample and firmly press the elbows to the sides. Without stretching your elbows, pull the crossbar or rope down towards the top of your hips and fully straighten your arms to engage the entire triceps.

Go back to the starting position (make sure that you have fully completed the movement), still not withdrawing your elbows from the sides. In addition, it is important to maintain proper posture during this exercise and do not bend your back. Stay upright all the time.

There is one point that may interest you – try to imagine that you are pulling the load along the arc toward the wall behind you instead of pulling straight down. So you can be sure that you do not use too much burden. In addition, try to train with hinges with different grips. When using a straight crossbar, the inner long head strains, while performing grip exercises when the thumbs look upwards, like when working with a rope hitch, uses the outer lateral head more, which gives the triceps the shape of the horseshoe.

Council. To achieve the maximum reduction without using too heavy a load, try to do extensions with a back grip on the block with the bent (EZ) neck. You have to use a little less weight, but the muscles will shrink just incredibly!

Grasp the crossbar, as if you were doing bends with a curved neck (thumbs above the little fingers), and perform bending in the same way as when working with a conventional block.

French bench press, sitting and standing

One of the main exercises for the triceps is the French bench press. Lay down on a flat bench, take a straight or curved bar and lift the load directly above the top of the body on straight hands.

Take your arm in the shoulder joint slightly back to the head, keeping your elbows straight. So your triceps will be constantly strained.

To begin the exercise, bend your hands only in the elbows and lower the bar to the head, constantly supporting the angle of the upper part of the hands. Stop the bar approximately three centimeters above your head, then straighten your arms, returning it to its original position.

To carry out the French press when sitting or standing, stand or sit, hold the load directly over your head and gently lower it to achieve intense stretching. Make sure that your elbows are looking up – they can be slightly diluted in the sides, just make sure that they are not too spaced apart. When the load is lowered, reverse the movement and straighten your arms over your head.

Council. To slightly change the French press, try this exercise on the bench for the press. Make sure that you perform the movements exactly as described above.

Perhaps on a bench with a negative slope you will use a slightly smaller weight than on a bench with a positive slope. Continue to change the angles of inclination during each workout for greater development of the triceps.

Extension of arms above the head with dumbbells or on the block

As in the case of the French press above the head, extension with dumbbells or on the block is stretched by the muscles, contributing to their further growth. Perhaps it will be more convenient for you to work with dumbbells or a rope hinge, since the wrists and forearms are positioned at a more natural angle.

When doing extensions with dumbbells with both hands, take one dumbbell, pressing the palms of both hands to the inside of the pancakes. Hold the load directly above your head, lower it by the head to feel the stretching of the triceps, then return your hands to their original position.

You can also do this exercise with one hand, using a lighter dumbbell. However, in this case, you will lower the dumbbell sideways, not straight back. The elbow will be pointed outward, and the dumbbell will go behind the head to achieve intense stretching.

When doing extensions over the head with a rope hitch, follow the technique described above. Take the rope hitch from the low pulley and rhythmically perform the exercise, making sure that you are using a weight of appropriate weight that will allow you to safely perform the required number of repetitions.

To diversify the exercise, the extension of the hands with the rope hinge can also be done horizontally, when the simulator with the blocks is approximately at shoulder level, in the upper part of the body is located with a small attack parallel to the floor. When you pull the rope behind your head, you lift the block perpendicular to the simulator and squeeze the triceps.

Council. Many trainers in the gyms often make the pulley of the simulator too low for doing over-head extensions with a rope hinge – because of this it is sometimes difficult to take the right position.

My advice is to install the pulley approximately at the belt level, so it will be easier for you to take the desired position. In addition, in this case, the load on the back, shoulder and other joints at the beginning and end of each exercise will be much less.

Push-ups on the bars are simply indispensable when pumping triceps. They not only effectively contribute to the build-up of muscle mass, but also allow you to apply a large load, because they are complex exercises and involve several muscle groups.

This article describes two types of push-ups on the parallel bars. The first is push-up on parallel bars. Many trainers in gyms use this exercise to develop pectoral muscles, but they are also effective for triceps.

Grasp the bars approximately at a distance of shoulder width, keep your hands straight – your body should be as perpendicular to the floor as possible.

Push your elbows to your sides, keep your legs straight and lower your body as high as possible. The vertical position ensures that the load is on the triceps – if you lean too far forward and / or your hands are set apart, the load will move to the chest.

Lower the body to a comfortable level and avoid pain in the shoulders. An excellent proven method – lower the body to the formation of an angle of 90 degrees in the elbow joint.

Before you wear a belt with additional weights, make sure that you can do the pressing on the parallel bars the required number of times with the appropriate amplitude of movements. Too often, coaches try to lift too much weight, get by the technique of doing the exercise and risk injury.

Another option for push-ups on the uneven bars is push-up on the bench. To complete this exercise, you will need two standing benches. Sit on one bench and grasp her hands on either side of the hips.

Place your feet on the second bench so that only the heels touch it and straighten your legs. Climb from the bench on which you sit, and lower the pelvis down until you get an angle of about 90 degrees at the elbow joint. Climb back up, straightening your arms and straining your triceps, then repeat the exercise.

Council. When the muscles get stronger, a good way to make triceps work even harder is to add a few pancakes to your knees while performing push-ups from the bench.

When you have reached a muscle failure, ask the partner to take off one pancake, then continue the approach. Depending on how many pancakes you have, continue to shoot one by one so that the last approach you have already performed with only your own weight.

And, finally, the last, but no less important, component of the integrated approach – bench press narrow grip. Again, since this exercise involves several muscle groups, you can put more strain on the triceps, so be careful, do not be too self-confident, do not take too much weight and always stick to the technique of doing the exercise.

Lie down with your back on a flat bench as for bench press and grasp the bar at a distance of shoulder width (a smaller distance will increase the load on your wrists).

Remove the bar from the stand, keeping the elbows close to the sides – so you can ensure that most of the load will be on the triceps, and not on the chest. Touch the barbell chest or lower it to a distance of about three centimeters from the chest, then straighten your arms again.

Strongly strain the triceps when the bar is raised, and concentrate on cutting them. Repeat the exercise, making sure that the elbows are not sideways – keep them pressed to the sides.

Council. To add some variety to your favorite exercise, try bench press with a narrow grip on the bench with a negative slope. It's a bit like doing a press with free weights and letting you use a barbell with a lot of weight.

Performing these exercises on a bench with a negative slope will also relieve some of the load from the shoulder joints. Make sure that you follow the exercise techniques and safety measures described above.

Training plans for the development of impressive horseshoe triceps

Gentle for elbow joints program

Many thanks to you, I'm 16 years old, I've been rocking for a year, I've found a lot of useful information!

Many thanks to the author of this article.

Hello, I would like to thank you for such valuable information, Please answer this question. Here you wrote: "Training plans for the development of impressive horseshoe triceps"

I train 3 times a week for 17 years. What will be the best way to distribute this plan?

Very useful information.

Everything is correctly written, a lot of nuances for yourself to take into account.

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