The best exercises for triceps: description with photo

Each person who decides to connect his life with building a beautiful physique is aware of the importance of triceps exercises - the triceps muscle of the shoulder. Many beginners do not particularly focus on this muscle, preferring to train biceps or abs more. Such an approach to sports is almost never leads to any serious results, because to create a beautiful physique it is necessary to train all muscle groups.

In today's article, we would like to tell you about the best exercises for triceps. It does not matter who you are: a man or a woman, a beginner or a professional, a visitor to the gym or a lover of home training - everyone can find useful information for themselves!

Tips

Before proceeding to the description of triceps exercises at home or in the gym, we would like to give you some useful recommendations. By listening to them, you can make your workouts more efficient and safer.

1. Have a good workout. During triceps exercises, elbows are actively involved. If you don’t “warm them up” well before the start of the training session, you can increase the risk of injury by several times. Before you start the lesson with "iron", spend a quality workout for 5-10 minutes on all muscles and joints. If you work with large weights, then we recommend that you do exercises on the principle of the pyramid: you start with a small weight, then increase it with each approach and eventually reach your workman. Remember that safety comes first!
2. Do not pump triceps too often. Many beginners naively believe that the more often they train the triceps and other muscles of the body, the faster they will grow. The enthusiasm and desire to play sports is always good, but in this case, such an approach to business can seriously harm the health of the athlete. The fact is that triceps, like all other muscles in our body, must be restored after exercise. If you train him, for example, on Tuesday, and then repeat the exact same workout on Thursday, then this will lead to overwork, a drop in strength and lack of muscle growth. One hard workout per week (2-3 exercises) will be enough.
3. Do everything skillfully. Improper triceps exercises in the gym or at home is one of the main reasons for the lack of progress. In addition, a bad technique can not only slow down the growth of your muscles, but also seriously damage your joints (this applies to absolutely all exercises). Therefore, try to do everything as described in the training program. It will be ideal if you ask an experienced athlete to follow your technique.
4. Watch out for security. We already wrote that the lack of technology and a disregard for warming up can lead to injuries in the elbow joint. But what to do when you train according to the rules and still experience pain while doing some triceps exercise? If you, too, find yourself in such a situation, then this suggests that you need to remove this exercise from your training program and replace it with an alternative. If the pain does not pass, then you should seek the help of a specialist.
5. Eat well and sleep well. Many beginner athletes mistakenly think that in order to build a beautiful body, you just need to train well. This is partly true, but if you sleep less than the norm and eat only pies, convenience foods and sweets, then you can forget about the perfect physique. Remember that good workouts, healthy sleep, and a well-balanced fitness diet should go hand in hand.

Well, we figured out the recommendations, now let's move on to what we all gathered here for - triceps exercises in the gym and at home. We will start from the first.

Narrow grip bench press

Perhaps the most important basic exercise for triceps, which is performed by both beginners and experienced athletes.

Technique of execution:

1. Sit on the bench for bench press so that the bar is at the level of your eyes.
2. Press the back of the head, buttocks and shoulders to the bench. Bend your back, flatten the shoulder blades.
3. Take the barbell. The grip should be slightly narrower than the shoulders, since with a wider position of the arms a lot of load will "eat" the pectoral muscles.
4. As you inhale, slowly lower the projectile onto your chest.
5. As you exhale, squeeze it up.

All you need to do 3-4 sets of 8-12 repetitions.

Dips

A truly universal exercise that can be done at home and in the gym. During its execution, not only the triceps muscle of the shoulder works, but also the front deltas with the pectorals.

Technique of execution:

1. Return to the starting position as shown in the picture. Straighten your arms, do not lean your body forward so that most of the load goes to the triceps, and not to the muscles of the chest.
2. As you inhale, slowly lower yourself down.
3. As you exhale, squeeze the body up.

Perform 3-4 sets of 10-15 times. In the event that the level of your physical fitness allows you to do more than 15 repetitions in 1 working set, you can gradually add additional weights (a backpack with books / bottles, a special vest with a load for practicing workout, a pancake from a barbell, etc.) .

French bench press with curved bar

Another popular triceps exercise in the gym. During its execution, the load is received by all three bundles of the triceps muscle of the shoulder, but most of all, its upper part is included in the work.

Since this exercise is quite traumatic, we suggest that you familiarize yourself with this video, which describes in detail the technique for its implementation.

Do 3-4 sets of 10-15 times.

Extension of arms on the block

Another movement through which you can work out the triceps well. It is performed on a block simulator.

1. Go to the simulator, grab the handle. The back should be flat and slightly inclined, and the elbows pressed to the body (as shown in the image below). In this position you should be until the end of the exercise.
2. Extend your arms slowly as you exhale.
3. After inhaling, return them to their original position.

In total, you need to perform 3-4 sets of 10-15 repetitions.

You can familiarize yourself with the technique in more detail by watching this video.

With this, we would like to end the discussion of triceps exercises in the gym and move on to home workouts.

Narrow Grip Pushups

A peculiar analogue of the bench press with a narrow setting of hands. In order for the majority of the load to go precisely to the triceps muscle of the shoulder, hands should be held no wider than the shoulders and at the level of the lower back. This statement will exclude from the work of the chest and front deltas.

Technique of execution:

1. Accept the lying position.
2. For a breath, slowly lower down.
3. As you exhale, squeeze your body up.

Try to ensure that the total number of repetitions per set does not exceed 15 times. If you feel that with your weight this exercise is done too easily, then hang on the additional burden, which we talked about earlier.

Bench push ups

If for some reason you can’t practice the bars, then a regular bench or a pair of stools will be a good substitute for them. Push-ups from the bench have more than one variation, so for a more detailed acquaintance with the varieties of this exercise, we will leave a video below.

Fitball pushups

To complete this exercise, you will need a special fitness ball called fitball.

The technique of execution is somewhat similar to standard push-ups:

1. Place your palms on the fitball.
2. Taking a breath, slowly lower down.
3. While exhaling, squeeze the body up.

Perform 3-4 approaches. In each set you need to do from 8 to 12 repetitions.

Push-ups on the fitball are very different from the classic triceps exercises with dumbbells and barbells. Due to the round base of the ball, you will have to maintain balance throughout the entire execution time, which is not very easy in this position. Due to this, in addition to the triceps of the shoulder muscle, stabilizer muscles will also be actively involved in the work.

Fitball push ups

This exercise is a more sophisticated version of the classic push ups with an emphasis on triceps. As mentioned earlier, fitball is a very unstable support, which will not allow you to fix the body in one position. On the one hand, this is good, because the exercise from this becomes more effective, but on the other hand, it is much more difficult to perform it and not every beginner can do it. In the event that you do not have a fitball, you can put your feet on a sofa or stool.

Technique of execution:

1. Take emphasis lying down, put your feet on the fitball. The body should be fully erect. Do not bend your lower back, do not lift your pelvis! The elbows should be kept pressed to the body.
2. As you inhale, slowly lower yourself down. At the bottom, pause a little.
3. As you exhale, return to the starting position.

Do 3-4 sets of 8-15 reps.

If you are a man, then as with regular push-ups, try to gradually increase your working weight.

French bench press with dumbbell sitting

When it comes to training hands at home, one can not help but talk about triceps exercises with dumbbells. These shells are great for sports at home, because with them you can simulate many basic exercises from the gym.

Technique of execution:

1. Sit on a bench with a raised back and rest your feet on the floor.
2. Take the shell, lift it up above your head. Keep your back straight (it is permissible to make a slight deflection in the lumbar region).
3. While breathing in, lower it down, as shown in the image below.
4. While exhaling, lift it to the highest point.

To diversify your workouts, you can perform the French bench press with dumbbells in different variations: standing, sitting with one hand, etc.

All you need to do 3-4 sets of 10-15 times.

Push-ups from the floor with a narrow grip, push-ups from the bench, push-ups on the fitball, push-ups with legs on the fitball, French bench press with a dumbbell - all these exercises can be performed by both men and women. For those girls who are not yet ready for this kind of physical exertion, we would like to introduce several exercises for triceps for women, which can be performed both at home and in the gym.

One-handed triceps push-ups

Technique of execution:

1. Lie on your left side, bend your legs a little at the knees and fold them together. The supporting arm should lie on the floor along the body, and the forearm should be held at right angles to the hand.
2. As you exhale, do push-ups.
3. Take a breath back to starting position.
4. Repeat all the above movements, but on the other side.

During execution, the triceps receive the main load, and the oblique muscles of the press are also indirectly involved. In order to maximize the triceps of the shoulder, you need to do 3-4 sets of 12-15 repetitions.

Kickback

You will need a small dumbbell to complete this triceps exercise.

Technique of execution:

1. Stand with your left knee on the bench and lean with your left hand, as shown in the image below. Hold the housing so that it is parallel to the floor.
2. Take the dumbbell with your right hand. Bend the arm in the elbow at a right angle (the elbow itself should remain pressed to the body).
3. Slowly lower it to its original position (do not lower it completely so that the triceps remain under load!).

3-4 sets of 10-15 times will be enough.

Your attention was provided with information on triceps exercises for men and women. If you follow them, adhering to all our recommendations, you can achieve great results in pumping up the muscles of the hands. We wish you success in your training!