Bench press sitting for triceps. The best exercises for triceps. seated french press

Every man wants to have big and embossed hands, because it is beautiful and gives a certain status. But, most people do not train them properly, and in the end there is no good progress (as a rule, such people think that their hands are not a genetically gifted part of the body). Now you will know the two best barbell triceps exercises, with which you can make hands - bazookas.

Why do hands grow so badly? What are the mistakes of the majority?

The fact is that most people (especially beginners) pay great attention to the biceps, while underworking the triceps. Because of this, slow muscle growth and a small hand are obtained. They think that the bulk of the arm is the biceps. But it was not there, the biceps occupies only about 30% of the total mass of the arm, while the rest falls on the triceps.

It is the large and massive triceps that makes your hand look like a bazooka. Therefore, more load should be given to the triceps (since it is larger), and less to the biceps (since it is smaller). And only then, you will be able to make truly impressive hands.

From an anatomy textbook, we can learn that triceps is the triceps muscle of the shoulder, which occupies a large area of ​​\u200b\u200bthe arm (we talked about this above), if it is triceps, then it means divided into three parts:

• for a long
• to the middle (medial)
• on the side (lateral)

The laziest (difficult to pump) is a long beam. One of these exercises works just the same purposefully.

Triceps exercises with a barbell:

Close grip bench press

The main basic exercise, which has the best effect on all three beams. If you want big and massive triceps, then your program must have a narrow grip press. In terms of technique, the width of the grip is not as important as how close the elbows are to the body. Usually, the width of the grip should be at shoulder level (if already, then this is not correct, since the elbows will diverge to the sides, and because of this, part of the load will be removed from the triceps). I recommend doing it at the very beginning of the workout, while there is a lot of strength and energy.

French bench press (or standing)

Very cool, but at the same time traumatic exercise. Cool, because it purposefully develops the laziest part of the triceps, namely the long one. Traumatic, because the elbows are subjected to very strong stress, which in the end can easily provoke injury. If you take the lying option, then you can perform it in two ways: to the forehead and behind the head. For maximum effect, I recommend alternating these methods. Also, I do not recommend starting your workout with this exercise, as you will kill your elbows very quickly (do it at the end, when the triceps are already killed).

Sincerely, Sergey Garbar ()

The triceps muscle, or triceps, occupies the attention of both, and. Men who take care of their physical form know that against the background of a beautiful embossed body, weak arms are out of place.

In women, with age, the skin and muscles on the arms sag, forming ugly "ears" above the neckline.

A bit of anatomy

The triceps muscle is located on the back surface. It consists of three heads - long, lateral and medial. All of them are responsible for flexion-extension of the shoulder muscles. The long bundle is responsible for the movement of the arm back and back to the body, for the ability of the forearm to unbend.

The long muscle originates from the tubercle of the scapula, beginning with a tendon; lateral located outside the humerus; the medial one is attached to the shoulder part of the arm and is partially covered by the first two. Three heads of muscles form a powerful tendon attached to the process of the elbow.

Exercises and technique in the gym

Both guys can train in the gym: many triceps exercises are suitable for both. It's good if a competent instructor in the hall will consult - where and how to start.

Did you know? The first inventor was named Gustav Zander. The Swedish physiotherapist has designed about seventy machines. They were bulky and more like medieval instruments of torture, but they were so in demand that the Swede became not only famous, but also rich.

Basic

on - in addition to the triceps muscle, the pectoral muscles are also involved:

• get up to the frame of the simulator, simulating the bars;
• clasp the arms of the simulator with your palms and take the position “on outstretched arms”;
• straight, can be slightly bent into;
• while inhaling, gently lower yourself down on your hands until a right angle is formed in the elbow bends;
• it is advisable to take the shoulders back so that all the effort goes to the triceps - in this position, do not linger for a couple of seconds;
• exhalation - a smooth rise;
• repeat 10 times, three sets.

, but with a narrow grip:

• it is advisable to work on a bench with racks or on a power rack;
• when gripping the bar, the distance between the hands is no more than three;
• while inhaling, the bar goes down, touching the chest immediately up - exhale;
• in the “barbell up” position, rest, then repeat;
• three sets of 6-12 reps.

• take a comfortable position on the simulator, keep your back straight, do not strain your shoulders, grab the levers with your palms;
• press your elbows to the body, exhale and slowly unbend;
• inhale - starting position;
• 10-12 times, we approach three times.

insulating

The best exercise for triceps in for, which works exclusively on this muscle, is the extension of the arms on the upper block:

• performed while standing, we cover the handle of the simulator with the palm down, the body is slightly bent, the elbows are pressed to the body, the handle is pulled up to;
• while exhaling, lower the handle as far down as possible, to the area, while inhaling, return it up;
• performed smoothly, 10-12 repetitions, three sets.

• variation of the first lesson - the technique is the same, but with one hand;
• in order to work out correctly, you need to take a comfortable stance: the body is tilted forward, the back does not move, one leg is laid back for emphasis;
• returning to the starting position, resist the cable of the simulator, do not let your hand be pulled;
• you should not work with a lot of weight and it is desirable to fix the wrist area;
• perform 10 repetitions three times.

• stand near the bench, lean on the bench with one palm;
• take a dumbbell in another;
• the elbow is pressed to the body, the elbow bend forms a right angle;
• inhale the arm unbend, exhale - return back;
• 10-12 times, three times.

• performed lying on a bench, the body is pressed to the surface of the bench, legs on the floor, the grip of the bar is straight;
• keep your arms stretched up, the distance between them is shoulder width apart;
• while inhaling, the bar lowers, while the shoulder and forearm form a right angle, exhale - the bar rises until the arms are straightened;
• try not to use your shoulders in the work, your legs should be pressed to the floor to maintain balance;
• repeat 6-12 times in three sets.

Aimed at heads

Almost all exercises involve all three beams, since they are interconnected, there is no separate lesson for working out one of them. But there are some tricks to enhance the effect for one specific muscle.

For a greater study of the long head, the complex of training with raised arms should be modified. For example, the French press described above - lower the barbell not to the forehead, but behind the head.
Similarly, flexion-extension with dumbbells - to carry out the movement from behind the head. To use the lateral head more, you should perform pronation of the hand, that is, the turning movement of the hand inward during dumbbell training.

The medial head is worked out during supination, that is, the movement of the brush outward. collapsible dumbbells are used for such exercises, leaving pancakes on only one side.

We swing triceps at home

You can pump triceps at home. Consider several options for classes for and at home. Let's start with men's activities.
with emphasis on the back:

• lean with your hands on two folded stools (bench), legs are located on the floor or any elevation (sofa, stool);
• inhale - the body goes down, the elbow bends form a right angle;
• exhale - the body rises up.

Important! Pauses in both positions will increase the load, but do not spread your palms too wide, otherwise the delta will have a greater load.

• sit on a stool, back straight, legs pressed with feet to the floor;
• clasp yourself with one hand, the second with dumbbells;
• dumbbell raised above;
• inhale - the projectile falls behind the head, exhale - rises back;
• 12 times is enough to complete.

Triceps exercises with dumbbells for girls:

• put two stools next to each other, lean on them with your knee and one palm;
• the body is maximally tilted, the shoulder blades are together, the press is tense;
• in the other hand, bent at a right angle, a dumbbell;
• the elbow is pressed to the body during movement;
• slowly bend-unbend your arm with a dumbbell;
• inhale - down, exhale - up;
• for each hand 12 times, three trips.

• sitting on a stool, one leg can be taken a little back for greater balance;
• the dumbbell is covered by two palms and brought above the head;
• inhale - the dumbbell falls behind the head as low as you can;
• exhale - rises back;
• Two sets of 12 reps are enough.

Did you know? Dumbbells were used by ancient Greek athletes, however, not for pumping the relief. Athletes with the help of these shells improved the results of triple long jumps. After the run, bouncing, the athlete threw the dumbbells back. This helped to jump about 20 cm further than without the "accelerator".

• lean on the support with two palms, legs straight, fingers on the floor;
• tense to unload the lower back;
• on inhalation - down, touching the support with the chest, on exhalation - up.

• lean on a bench or stool with both palms (the support is located behind your back);
• legs bent at a right angle;
• go down on inhalation, on exhalation - up;
• only the upper limbs should work, we do not strain the legs;
• repeat both push-ups three times 10-12 times.

Triceps is a skeletal triceps muscle of the shoulder, located on the back of the humerus. Consists of three heads - long, medial, lateral. Performs the function of flexion-extension of the elbow. In terms of mass, the triceps occupies two-thirds of the mass of the muscles of the shoulder.

To regulate temperature homeostasis, increase the rate of enzymatic reactions, improve blood and lymph circulation, and the intensity of metabolism before exercise, a warm-up is important (both in the gym and at home), that is, warming up the tissues and the cardiorespiratory system. The warm-up includes general developmental (the same for everyone: running, jumping, stretching, etc.) and special (associated with a particular sport) exercises.

The optimal duration of the warm-up and the size of the interval between its end and the start of work depends on the nature of the work to be done, the fitness of the person, his gender, age, and external factors (weather). Everyone has their own warm-up time.

Triceps exercises in the gym

In physical therapy, devices have been introduced everywhere that allow you to correctly and purposefully influence a specific area of ​​\u200b\u200bthe body. The advantage of simulators is that by doing certain exercises, you can normalize them in terms of power, amplitude, rhythm.

The simulators are designed to develop strength and joints, muscle endurance, eliminate muscle hunger. Properly set exercises in the gym do not cause pain.

Both men and women need to pump triceps. Almost all triceps exercises involve all three heads. Start pumping in the gym should be with basic exercises.

So, basic triceps exercises are a whole complex using special shells (bars, blocks, dumbbells, Smith's machine).

After the basic exercises for triceps are completed, we proceed to the next stage - the main training.

It includes:

• Press French. Starting position - as for the bench press, lying on the bench face up, feet pressed to the floor. Raise the bar with a straight grip on outstretched arms behind the head, forming a right angle of the shoulder and forearm. At the end point, do not stop and do not lower the bar too low. Repeat 10-15 times. You can perform this bench press on an incline bench with an overhand grip.

  

• Narrow bench press. The bench press is performed in a Smith machine or a power rack. The starting position is the same, the grip is straight. Lower the barbell, touch your chest and immediately lift the barbell up. It is correct when the elbows form an angle of 45 degrees with the body. You can vary the width of the grip and the angle of the elbows. At the end point, stop for 3-5 seconds. Do 3 sets of 10 times.

  

• California bench press. Starting position - as with the French press, taking the barbell with a narrow grip, place it above the top of the chest. As you inhale, slowly lower the barbell without spreading your elbows to the sides. Correctly perform, working only with triceps.

  

• The best exercise is the extension of the arms on the upper block. Starting position - standing, slightly tilting the body forward. Grab the handle with your palms down, press your elbows firmly to the body. The essence of the exercise is to pull the handle of the block to the chest. Perform smoothly, freezing at the top point for 5 seconds. Do 3 sets of 10 times. You can also perform one-arm extension on the block (you will need a cable simulator with an upper block).

  

How to build triceps at home

To have beautiful arms, triceps training is necessary, but it is not necessary to go to the gym, you can do triceps exercises at home.

In every house there are stools or chairs, a pair of dumbbells, a gymnastic rug. How to pump up triceps with dumbbells if they are not? That's right, dumbbells are easy to replace with water bottles. Some even turn the house into a branch of the gym, installing exercise machines, blocks and other devices. It is convenient to do at home:




For the best home workout, use a combination of two, and later three different exercises to hit the triceps from different angles.

For some women, a month is enough to move from “beginners” to the “pro” category, while others will not even take six months, it all depends on the level of body fat (the lower it is, the sooner things will go smoothly) and individual characteristics of the body. To achieve beautiful triceps, you need to practice for about three months.

Let's talk about how to properly pump up triceps. Although working with triceps often requires specialized equipment, it is still possible to do this at home. The triceps gives the arm a sporty look, emphasizing strength, and just looks great. Triceps exercise is essential to give the athlete's body the proper look.

For practicing at home, back push-ups are the main and most effective exercise.

Starting position

• Lean your hands behind you on the gymnastic bench (a pair of stools will do). Stretch your legs on another bench or stool opposite.

Performance

• On an inhale, lower yourself, bending your arms at a right angle. As you exhale, rise and align your arms, assuming the starting position.

Useful advice

• For the best effect and greater load, this exercise should be performed in both the lower and upper positions. It is not advised to practice with very widely spaced arms, as in this case the chest muscles and deltoid muscles will receive the load.

It's time to consider how to pump up the triceps with dumbbells. This exercise is great for practicing at home, and is also suitable for the gym. In the case when the triceps are not pumped enough on one arm, this exercise will help correct the problem.

Starting position

• Sit straight on a bench or stool, slightly arch your back in the lumbar region, press your feet firmly on the floor. The hand in which to bring the dumbbell behind the head, bend and unbend, maintaining a right angle. The free hand tightly wraps around the torso.

Performance:

• As you exhale, put your hand behind your head, without stopping in the final position. The weight of the dumbbell should be selected individually, provided that you can complete the exercise 10-12 times.

Useful advice

• When performing, the main thing is the immobility of the shoulder joint. If this doesn't work at first, you can help yourself by supporting your shoulder with your free hand.

This exercise should not be performed with the maximum weight, based only on training the triceps, giving it the necessary load.

Starting position

• Lie on a bench, buttocks and back pressed. Feet are firmly planted on the floor. Raise the bar on outstretched arms, with a direct grip, spread your arms shoulder-width apart.

Performance

• On inspiration, the bar falls behind the head, while the shoulders and forearms form a right angle. Hold the bar in this position. As you exhale, raise the barbell by gradually straightening your arms. Without delay, start the exercise again. Pay attention to the fact that the work falls only on the triceps, without involving the back or legs.

Useful advice

• You can not hold the barbell with a reverse grip, since in this position the projectile will be able to slip out. Only the elbow joint is involved in the work. It is not necessary to lower the barbell too low, as this will start working another muscle group. You should not start work with a lot of weight, as this will also work the back. Feet should always be on the floor and firmly pressed, this will help maintain balance.

This exercise loads not only the triceps, but also other muscles that warm up the triceps well.

Starting position

• Lie on a bench, buttocks, back, shoulder blades firmly pressed against the working surface. Feet firmly pressed to the floor. The training bench must be equipped with a stand. You can also do the exercise in a power rack or a Smith machine. Grab the barbell with a straight grip. The distance between the grips of the palms is 2-3 fists.

Performance

• Remove the barbell from the stop and, grabbing, stretch your arms at chest level. After exhaling, lower the projectile under the pectoral muscles, and touching the chest, immediately lift the bar up. When the arms are fully extended, exhale deeply. In the upper position, rest a bit and perform the exercise again. Repeat 6-10 times in 3-4 sets.

Helpful Hints

• It is very important to do this exercise correctly. You should not hold the bar with a reverse grip, but you should hold it with your arms wide apart or with a very narrow grip. Holding the bar with a wide grip increases the load on the pectoral muscles, and the load in this case on the triceps is minimal. Grabbing the bar with a narrow grip increases the risk of imbalance, plus the load on the beam of the metacarpal joint will increase, which can cause pain after such training.

This is perhaps the most effective and efficient exercise for training triceps. Thanks to him, the triceps muscles are perfectly worked out. The extension of the arms, in a standing position, is an isolating exercise and is not basic. It is possible to perform it only in the gym with the use of the upper block.

Starting position

• Standing position, the upper body slightly bends forward. The grip on the handle should be carried out so that the palms are facing the floor. The position of the hands is average. Elbows should be pressed very tightly to the body. Gradually pull the handle towards your chest.

Execution

• On exhalation, the arms are fully unbent, while the handle goes down as much as possible. Fix this position for 5-7 seconds. Then, inhaling deeply, gradually return the hands to their original position. Such an exercise should be performed as smoothly and slowly as possible. Repeat this exercise about 10-12 times, the number of approaches is 2-3 times.

Useful advice

• All movements should be performed only with the elbow joints, the shoulders and wrists should not be involved in the exercise.

This exercise can be called one of the series of exercises discussed above. To perform it, it will also be necessary to use a cable simulator with an upper block and a D-shaped handle. Performing such an exercise, it regularly becomes possible to give relief and more volume to your triceps.

Starting position

• Stand in front of the simulator, placing your hands strictly parallel to the cable. With your free hand, grab the statin of the simulator, while the body leans forward a little, and put the leg of the same name with the hand a little back so that it does not interfere with the exercise. Grasp the handle of the simulator with a reverse grip so that the palm is guided by the inside.

Execution

• On a deep breath, hold your breath and stretch your arm down to fully unbend it. Having fixed the position, you can exhale, briefly hold your hand in this position and start the reverse motion. When the hand returns to its original position, it is not necessary to succumb to the pressure of the load. It is necessary to provide maximum resistance to the load. The return to the initial position of the arm should last twice as long as its extension.

Useful advice

• During the extension of one arm in a standing position in the upper block, the back should be motionless and clearly fixed. The wrist should be strongly compressed, and the elbow of the working hand should be pressed tightly against the body. You do not need to perform the exercise with a very large weight. The weight should be selected so that it can be performed 10-12 times, in 3-4 sets.

This exercise belongs to a series of isolating exercises and allows you to train all three triceps bundles. Also, with its help, it becomes possible to get rid of the imbalance of the triceps in any of the hands. Bent over arms are best done as a final triceps exercise.

Starting position

• Standing on the side of the bench, resting on it with the palm of your free hand. Take the other hand with a dumbbell, pointing the palm towards you. The back is parallel to the floor. The eponymous knee of the free hand also rests on the bench. Bend the arm off the dumbbell at a right angle, so that the elbow reaches the level of the back or slightly higher, and the dumbbell hangs freely down.

Execution

• While inhaling, hold your breath and, with the help of one triceps, fully extend the arm, while the forearm remains completely immobilized. In this position, linger a little, pause in the fixed strongest tension of the triceps, and then take the starting position.

Helpful Hints

Triceps is one of the main muscle groups of the shoulder, which is important to train regardless of gender and age. For the strong half, pumping the triceps in the gym will help to achieve maximum arm volume, and for the weak half, keep the muscles in good shape, preventing looseness of the back of the shoulder.

Features of triceps training: how to pump up triceps in the gym

Triceps is a small muscle and consists of three bundles. Despite its rapid recovery, it is not recommended to overload the muscle frequently. For uniform study of all beams, it is necessary to use different grips and equipment, not only simulators and machines, but also free weight.

Working with free weights and ropes allows you to work out all the beams; for this, in the gym you need to perform not only basic triceps exercises, but also isolating ones. Do 3-4 sets of 8-12 reps, making the last two through great effort.

Top 10 Triceps Exercises in the Gym

1. French bench press

Perform the exercise on a special bench with racks for, if you work with a lot of weight. For the press, you can use both, and curved. The curved bar will allow you to choose an anatomically more comfortable position for the joints, increasing the quality of the exercise.

• For better balance, keep your palms shoulder-width apart.
• Pay attention to the elbows, the joints must constantly maintain their position at one point.

2. Extension of arms with dumbbells lying down

This is a variation of the French press with two dumbbells.

1. Lying on a bench, distribute the weight of the dumbbells over your shoulders, keeping the position of the shoulders motionless.
2. At the same time, the hands form a parallel grip, which is as comfortable as possible and does not overload the joints.
3. Lower the dumbbells to your shoulder without touching the joints.

3. Extension of the arms in the upper block

Extension of the arms in the upper block with a reverse grip. This method of training the triceps allows you to work out the medial head as much as possible with a slight load. This option does not involve working with a lot of weight.


It is also possible to hold the handle with a grip from above, this will increase the power load on the muscles. When performing the technique, press your elbows to the body and lean forward slightly.

4. Arm extension in Crossover with ropes

The ropes allow you to get a load directed to the lateral bundles, but at the same time it involves all the heads of the triceps with concentrated execution.

• When lowering the handle to the lower position, hold for 2 seconds, moving the hands slightly back, this will shorten the medial head.
• When lowering the ropes, try to penetrate the joints by turning the back of the hand outward.

5. Close Grip Bench Press

Despite the fact that the bench press belongs to the basic exercises for the pectoral muscles, it is also an effective way to work out the auxiliary muscles - the triceps. To maximize the engagement of the triceps, and not the chest, push the bar directly with your hands, pressing your elbows as close to your body as possible.

• At the lowest point, lower the neck under the chest;
• and when pushing out, bring the bar above shoulder level.

Although the exercise is called a bench press with a narrow grip, nevertheless, it is worth performing it with an average steady (shoulder width).

6. Arm extension with the upper block of the Crossover from behind the head

This option is performed in a turned back position to the simulator.

1. Grabbing the straight handle from above, turn around and place one foot forward, holding the body in a stable tilt. In this position, a long head is better worked out.
2. Keep your shoulders in a fixed position, elbows always in one point.
3. Extend your arms fully, bringing the handle above the crown.

7. Lifting a dumbbell with two hands from behind the head

Perform with one dumbbell, holding with both hands.

But there is also an option. The exercise can be performed both sitting and standing.

• Important pay attention to a flat lower back, which must be held by the tension of the abdominal muscles.
• The vertical position of the hands allows you to better work out the long head.
• Start the dumbbell as much as possible behind the head, but do not touch the vertebrae.
• Keep your elbows straight, as close to your head as possible, keeping your shoulder stationary.

8. Extension of the arms with a crooked neck from behind the head

This exercise is also called standing French press. Working with a crooked bar is similar to dumbbell extensions, but it allows you to change the grip width, as well as select a more comfortable position for the joints, based on the morphological features of the structure. And also this option is designed to shorten the long head.

• Remember to keep your lower back straight and avoid arching.
• The weight of the load must be moderate, otherwise there is a possibility of loss of balance and injury.

9. Extension of arms with a dumbbell in an incline

Does not provide for a large load weight, here it is important to monitor the appearance of a burning sensation at the end of the approach. Do the same number of reps on each side with the same weight. This option can also be performed with an emphasis not on the thigh, but on the bench.

1. Take a step forward with your feet wide apart, bend your front knee and rest on this thigh with the same hand.
2. Keep your back straight.
3. The second hand holds a dumbbell and forms a right angle at the elbow, the shoulder is parallel to the floor.
4. Perform a full arm extension for the required number of repetitions and switch sides.

Fortunately, there are parallel bars in every gym, and push-ups on them allow you to fully work out the triceps. The exercise hones skills as the athlete learns to control their own weight. In the future, to increase the load, you can add weights using a special belt, which is also found in every gym.

1. When lowering to the lowest point, bring the angle at the elbows to 90 degrees (shoulder parallel to the floor).
2. With maximum effort, push the weight with your triceps, but do not swing.