Triceps simulators practically do not differ from analogues for other muscle groups. The main thing here is the exercises themselves, during the implementation of which it is important to observe the correct technique and load. Specialists identify 15 popular and effective techniques that are performed: with a barbell, dumbbells, in a block simulator or with their own weight.
Barbell bench press
Such a triceps simulator, such as a bar, can fully develop the specified muscle. For example, the press of this sports equipment is a great opportunity to gain muscle mass. The exercise is performed while sitting or standing, works out all areas of the muscle, usually performed with a stylus type EZ. If not, a standard analogue is also suitable.
To strengthen the emphasis on triceps, you need to use a medium or close grip. Too narrow should not take the simulator, since there is a significant load on the elbows. If the lesson cannot be completed without extending the elbows to the sides, the load to be lifted should be reduced.
Extending your arms with an EZ fingerboard
This exercise is considered one of the simplest options aimed at increasing strength and muscle. The lesson provides an opportunity to work out all parts of the triceps, especially the upper compartment. Given the specifics of extension, it is necessary to monitor the load and equipment, since the specific position of the elbows, coupled with excessive load, can lead to injury.
If pain occurs in the elbow of the hands, the shoulders need to be placed not perpendicularly, but at an angle to the body. In addition, you should not extend your elbows to the sides during the lesson. Small movements of these joints are normal.
Narrow grip
In addition to these manipulations, the bar is also a triceps training simulator lying with a narrow grip. This exercise is one of the key in terms of the development of the muscle in question. Including it in the training complex, it should be remembered that the thoracic region is also actively involved. The narrower the grip, the more the load goes on the triceps and less on the chest. If the selected position is inconvenient, the grip can be changed. Holding the bar is considered normal if the hands are already shoulder width apart.
Dumbbell exercises
Triceps extension of the arms in the simulator is easily replaced by a similar action with dumbbells. This lesson relates to simple and effective exercises that are best done with a small working weight. In this case, all sections of the muscle are worked out. As in most actions with hardware, an important factor is compliance with the execution technique. Due to the specific position of the limbs, excessive dumbbell mass and improper hand position can lead to injury.
Since the extension of the arms with dumbbells belongs to the category of training to develop the shape of the muscle, it should be performed at a slow pace with the most complete range of motion. The advantage of this exercise compared to the same action with the barbell is the fact that the hands work independently of each other.
Extension of arms across the body
Such simple triceps simulators as dumbbells provide a lot of opportunities for working out this muscle. Another simple exercise is to extend your arm with a dumbbell across the body. It is best done with light weight, with all the triceps groups being worked out, especially its upper section. When performing classes, you should monitor the load and the correct arrangement of the hands. Ignoring these points is fraught with injury.
Extension should be done slowly, increasing the amplitude of motion. Hands change alternately, not moving up and down, but across the body. Focusing on one limb makes it possible to work out the muscles as deep as possible, paying more attention to technology.
Pulling your arms back
We continue to consider ways to work out triceps with dumbbells. The next exercise is to put your arm back. It develops the upper muscle of each limb.
Recommendations for implementation:
- light load is used;
- starting position - the arm is bent at the elbow, pressed to the body;
- as a rule, the exercise is performed alternately, but you can do it with two limbs at the same time;
- the second option is not suitable for athletes who have problems with the lower back;
- to reduce the load on the lumbar, the mass of the body is moved to the free arm.
Extension of arms behind the head
In this case, a dumbbell is also used as a working simulator for triceps. There are two variations of the action: with each hand in turn with a small weight or two at the same time (a dumbbell is twice as heavy).
Extending your arms from behind your head is a fundamental exercise in gaining triceps muscle mass. The lesson is done sitting or standing. This option works on all parts of the muscle. If you cannot keep your elbows straight, reduce the working weight.
Triceps exercises on a block-type simulator
The first exercise is an extension of the arms on the upper block. It is aimed at gaining mass, performed with vultures of various configurations, which are fixed on the cable of the block device. When choosing a direct base, a large load will be applied to the external part of the muscle (the most narrow grip is selected).
It is worth remembering that during the exercise, pain in the forearms or wrists may occur. In this case, the grip needs to be made wider. On the specified simulator, the exercise can be performed with the signature stamp of a V-shaped configuration. Such a design makes it possible to put the elbows in a position in which the load on the forearms and wrists is reduced.
Using the top block with a rope
Another effective exercise for developing mass is to extend your arms on a block simulator with a rope. Such an activity allows you to activate a significant number of stabilizing muscles. This is due to the fact that the athlete must control the movement of the rope during training.
Also, this action can be performed by spreading the arms to the sides, using the lower phase of the exercise. You can also take your limbs back. In the latter case, the lateral parts of the triceps are involved more progressively than when performing standard extensions.
Extension of the arm on the upper block
This exercise is done on a reverse grip block simulator. The action is a variation of the usual extension of the arm on the upper block. It is noteworthy that this exercise can be aimed at developing muscle strength, shape and endurance. It all depends on the dynamics and ranges of repetitions.
The study is performed with one hand, in addition to triceps, the muscles of the forearm are also activated. Due to the fact that each limb is worked out individually, uneven development of muscles on each of them is eliminated.
Bars
This do-it-yourself exercise machine for triceps will not make any special problems. It will take four racks and a pair of crossbars. Push-ups on the uneven bars provide an opportunity to work out both triceps and pectoral muscles. The closer the hands are to each other, the more actively the triceps function. Accordingly, the more limbs are placed further, the more active the lower part of the chest.
If you perform the exercise, leaning slightly forward and slightly taking your legs back, the load on the pectoral muscles will decrease. The exercise in question refers to one of the effective actions, as it is performed using your own weight. This allows you to take into account progress by observing the number of repetitions performed by the athlete.
Back push-ups on the bench
A bench is a triceps simulator in the gym, which also allows the athlete to use her own weight. Backward push-ups are universal exercises aimed at developing strength and mass. The effect of the exercise in question is similar to a bench press with a narrow grip. The advantage of this push-up is that it can be performed anywhere where there is a suitable bench.
Performing the exercise, you should place your hands shoulder width apart or slightly narrower. An excessively narrow arrangement of limbs increases the load on the wrists and elbows, while the payload on the triceps is almost nullified. Compared to working on the uneven bars, the chest muscles are much less involved.
Cargo block
On this simulator, triceps sitting is performed one of the variations of the extension of the arms. Unlike classes with the bar, on this sports equipment the elbows are held on a special platform. Exercise allows you to build strength and volume of the triceps.
Due to the stable position when doing push-ups, athletes who have problems with the elbow joints or back can do them. Some modifications of the simulators in question are equipped with a back, the adjustment of which allows you to put your elbows in the most correct position.
Bars simulator
Push-ups on this device are suitable for those athletes who do not want or cannot do standard equipment with their own weight. The lesson is focused on the development of mass in the back of the triceps. Similar exercise machines are regulated on grip width. The narrower it is, the more actively the triceps are being worked out. If during the exercise you feel pain in the wrists and elbows, the grip is wider. In this case, the load also increases on the pectoral muscles.
Triceps simulators for women
In addition to the above classes, only with less weight, the following exercises are recommended for the development of triceps in women:
- Push ups. They are best done with your feet on a fitball or other hill. Hands on the floor are positioned so that the distance between them is slightly less than the width of the shoulders. When raising the body, the arms do not straighten to the end. To achieve the desired effect, you should keep the body in constant tension.
- Push-ups on the side. Starting position - lying on your side, knees bent. The supporting arm is also located on the floor, the upper part of the body should be raised without taking the limbs off the floor. When performing this exercise, the abdominal muscles also work actively. When lifting the body, it is necessary to ensure that the load goes precisely to the triceps.
- Narrow push-ups. This lesson is designed for trained athletes. When lowering the body, you need to monitor the location of the elbows. In relation to the body, an angle of 45 degrees should be formed.