Triceps exercises + pictures. How to build your triceps

How to build triceps and why

Triceps - triceps brachii. The most noticeable muscle affects the aesthetic beauty of your hands. Is 2/3 of the hand, where only 1/3 biceps. Triceps function - extension arm at the elbow, that is, opposite the biceps. That is why almost all the triceps exercises consist of extension.

The triceps has three heads: long, medial and lateral. Together they form a horseshoe triceps. Name of this alliance was due to visual impact muscle building its external resemblance to the ordinary horseshoe. The vast majority of novice bodybuilders ignore triceps training, because they believe that the aesthetic beauty of the hand depends only on the biceps. In fact it is deeply misleading. With a well-developed triceps, it will separate from the deltoid muscle, and you get really beautiful hand.Developing only one biceps - you destroy the whole balance muscles. This results in not proportionate appearance of your hands. Think about it. In this article we look at almost all the exercises triceps . If you're no stranger to beautiful balance muscles of hands, read on.

To start I would like to destroy a couple of myths. Unfortunately, most of bodybuilding literature is full of false information. According to the wrong items, there are exercises for the triceps, which is loaded each head separately. In practice, it's different. Any extension of hands using all three heads of the triceps. But! Depending on the angle of performance, handle, or you move the path most of the load on a specific head of the triceps. It is important to remember that bodybuilding is often dependent on your genetic information. Form lies in the triceps you genetically, you can only increase. By the way, if you have a weak and inconspicuous lateral head, you will be hard to pull it to the size of the other two.

The basic principles of exercise on triceps

There are some general guidelines to keep in mind, doing tricep exercises: 
- for precise load long head should be applied exercises with your hands, taking care of the head and with the inclusion of the work of the shoulder joints. For example: Extension barbell over his head, a French press, etc.; 
- to shift the burden on the lateral and medial head (they almost always work together), you should use the exercises with pronation wrist; 
- to load the medial and long use the opposite hand supination .

If you forget what the terms: supination and pronation, look at the visual image. All exercises triceps connects unwritten rule: "No matter what you use, pronation or supination, you have to avoid every kind of cheating." The triceps muscle is very finicky. That's why you should clearly follow the technique of exercise . Operating weight should be selected very carefully, it should allow you to work on the full amplitude in the quiet pace and without cheating.

The best exercises for triceps with pictures

Enough theory, let's get right to the very exercises triceps :

1. Close grip bench press.

Is considered one of the best exercises for the payload of almost all three heads of the triceps. Performed, as well as a simple bench press , but the grip on the bar is at shoulder width. For a better look at the picture orientation. The thumb can not bend, that is, the grip may be incomplete. Lift the bar to arms length, powerful, but slow force lower the bar to the chest. Hitting, squeeze the bar back, trying to squeeze it out as quickly as possible, but no loss of equipment. Elbows and there should be as pressed to the body. But this does not mean that they have to touch body during the execution of a close grip bench press. In this exercise, it is important not to resort to cheating, reduce operating weight so that you can work properly. Machinery and equipment again - this will help you in achieving the cherished horseshoe triceps.

2. French press.

Very productive exercise, the bias almost all the burden on the long head. French press is very popular among the visitors of exercise gyms. The reason for all - high productivity exercises. However, the high efficiency is achieved by the French regime only perfectly proper technique. Take a look at the picture, which shows the exact trajectory of your elbow. Take the initial position, lying down, take the bar from the racks on the outstretched hand, or ask for help partner. The grip should be as in the previous exercise, the width of your shoulders. Bend your elbows and lower the bar to ourselves, just above your head (literally 3-4 cm without taking the head). Elbows at the same time try not to push out, your elbows than perpendicular to the floor, the greater the productivity of the French regime. Controlled by a powerful force, return to the starting position with arms outstretched. It is important that your elbows are locked. Moving the elbows, you're making a frank cheating. As mentioned above, it will not lead to good. If you can not fix the elbows, clear the curb weight. Very often athletes have difficulty with straight barbell. It is in such cases, use EZ neck. Look at the picture and you will see the wide grip on the bar of this type.

By the way, lowering the bar deep behind the head, you load more long head, dropping it on his forehead - the medial and lateral. There are also many options for this exercise: sitting, lying down, standing up, on the bench, etc. But the general principle and technology is constant everywhere.

3. Dips.

Surely all of you are familiar with this type of push-ups. Bars in every court, and each of us will not will come across them. On the classification of these push-ups are a basic exercise. Many think that the bars only help in the development of the chest muscles and triceps there a side. In fact it is not. It all depends on the angle and position of the lift arms. For a target load on the triceps, you have to climb and descend vertically, with no tilt to the side. The elbows should be strictly on the case, no dilution elbows around. It is this technique promotes triceps. But remember, this manner of execution is very heavy in the triceps. A large number of repetitions do not count - and that's fine. Once you are unable to perform dips, you should resort to negative. Go up to the starting position with his feet, and then slowly descend to the lowest point and start over. This exercise should begin from the top point, it will allow your muscles to adapt to stress. Should not fall very slowly and not very fast. But that should rise in a quick manner. Bars are comfortable with your presence in any court, they can be combined with a morning run.

4. Push-ups.

One of the best basic exercises that do not require any devices and simulators. The main burden lies on the triceps and pectoral muscles. Here are the side brush, press and delta. Push-up - a sort of back exercises bench press. There are plenty of options for push-ups. Each version focuses on a particular visual impact muscle building review. However, from the side muscles you do not leave. Here we consider the options for the triceps push-ups. All of the following options for push-ups should be done "to failure." The first option - push-ups with a narrow hand placement. This option copies the accuracy close grip bench press. Consequently, the effect is the same positive. Side there are inner chest muscles. Accept stop lying. Straighten your arms so that the thumbs and index fingers touched, thus forming a kind of triangle (there are options and a wider placement of hands, for example at a distance of 10-15 cm). Slowly lower to the limit point. Furthermore, a powerful explosive move climb to the starting position, straighten your arms. At the top of your triceps strain for 2 seconds, the third start again slowly descend. The second option - push on bended knees. These push-ups are different from standard only in that the support here you are bent knees. On the complexity of the exercise is very easy. It is ideal for warm-up approaches. Such as push-ups are considered ideal for the girls. Execution speed should be moderately high.

5. Extension of one hand behind the head with a dumbbell.

The main burden here falls on the long head of the triceps. You can perform both standing and sitting. Take a dumbbell in one hand and pull it straight up. Then fold it in slow motion in the elbow, lowering himself by the neck. Hitting the lowest point, return to the starting hand upright. Align the pictures, if you are not clear from the description. It is very important to keep your back straight, but it does not bend, I think still will not work, and it's no good. Here you can help the bench with a low back. Try to keep your elbows straight and does not drive them apart. Clear fixation gives the full benefit of the exercise. There is also a version of the extension of the dumbbells in the slope, and the nature of the training principle remains the same.

6. Squeezing the triceps from the bench.

This exercise has nothing to do with the previous push-ups. Push-ups off the bench mimic dips, but, taking the drain only triceps. If for any reason for tricep dips on the bars you do not work out, these push-ups from the bench that you need. Set 2 benches so that the outstretched hands you formed a sort of angle of 90 ° (see figure). The body should be in the air. Straighten your arms - this is the starting point. Next, start a cycle of subsidence and uplift, not stopping at any point. During the curls at the elbows should inhale, Rise - exhale. If you want to increase the load on the triceps, then you should put on the thighs additional complication.

7. Extension arms on the block.

Extension on the block there is an uncountable set. We consider the most productive. By the way, the extension of the block is a powerful weapon, giving prominence triceps. Look at the picture clearly shows a handle with which you should work. The use of other arms is in serious doubt.

The first and second arms are almost identical, they are loaded in the main long head of the triceps. Took first place in the exercises for the triceps muscle definition.Rope in turn, also loads the long head. During the extension of hands on the block, the starting position is the position where your elbows create an angle of 90 °, as shown in the picture below.

Extension of the blocks is done before hand fully extended, as the triceps receive a full load only at full range of motion. Triceps extensions must be fixed with the elbows. Torso can slightly tilted feet slightly wider than shoulder width. During exercise the triceps using blocks, you have to move only your forearms, triceps unbending, but no more. The body, legs, shoulders, neck, etc. - All should be fixed.There is an interesting kind of extension arms on the block - reverse grip, as shown in the figure below. This option loads the extension enormously basis of your horseshoe triceps. If you want to have a round horseshoe, without this exercise, you can not do. Based technique is the same, the only difference - the grip. Remember that in the original position angle is 90 °. Do not lift the arm above the right. This will remove the entire load to the triceps, and take them on the forearms and shoulders.

That's all I wanted to tell you today! To search for similar items, use labels: " How to build "and" Technique exercises . " If you enjoyed the article, be sure to read the same article about the shoulders, called " Exercise shoulders + pictures. How to build the shoulders.