How to pump up triceps on the horizontal bar and parallel bars (top exercises)

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Regularity of training per week

The optimal number of classes per week is 2-3 times.
It is important to alternate them with rest, which is extremely important for muscle fiber growth. Actually, this process begins during recovery, and not tension, as many novice bodybuilders think

If you feel muscle pain, it is better to take a break and skip the workout. There is no point in exercising in this state: the effect will be much lower, and the risk of deterioration in well-being will be higher.

Number of sets

Assess your strength adequately: do not try to do maximum repetitions. To train the biceps, it is enough to perform 3-4 sets of 8-12 repetitions, but if you cannot initially take this amount, at the initial stage, do as much as you can, then gradually increase.

Increasing load

Gradually add load, this will “shake up” the muscles and stimulate them to grow.

Smoothly increase the number of sets and repetitions in each approach. Or you can use an alternative method: add weight to your own body using a backpack or weighted belt.

In this case, fewer repetitions can be done, but their number in each set should still not be less than 6.

Technique

Undoubtedly, the correct technique for performing the exercise is important. Only with its help will you get the maximum effect and avoid injury. Distribute all exercises on different days of the week, this way you will prevent overexertion of your biceps.

What is the ideal grip for biceps training? Supinated, performed from below. As for width, it is better to give preference to a narrow grip, because... in this case, the muscles of the arms, chest and shoulders work more.

In addition, we recommend that you familiarize yourself with the training for the month with Alexey Schroeder.

Nutrition and supplements

A special diet helps build muscle mass, and supplements speed up this process. The main element that affects muscle growth is protein. Make sure you have enough of it in your diet, and don’t forget about the other components of food - the diet should be balanced.

Complex after some experience

Despite its apparent simplicity, doing the exercises is difficult, and you will have to see for yourself. But the triceps muscles heal and adapt quickly, requiring new loads. If you are confident that you can change the course of training, and the instructor does not prohibit this, we complicate the tasks a little.

• Emphasis on the elbows on the uneven bars. The body is perpendicular to the floor. Gradually move both legs pressed to each other straight at right angles. Hold for a few seconds and return to the starting position. Do not relax your elbows throughout the entire exercise.
• An exercise that resembles a French press. Sitting position on a chair, elbows bent and pressed to the body. A dumbbell is held in your palms. Move both hands behind your head, fix and return to the starting position.
• Repeat the previous exercise, but with each hand separately.

  
  Despite the apparent simplicity, doing the exercises is difficult, and you have to see for yourself

• Professionals consider this exercise to be the best - arm extension on a block. Both men and women love this exercise. It's like lifting a weight over a bar using a cable. The exercise is very effective, so there may be a slight burning sensation in the muscles, but this is not scary. The main thing is not to overdo it with weight.

You should not think, without knowing how to pump up your triceps on a horizontal bar or with dumbbells, that these four exercises are not enough. This is quite enough to feel the fullness of the workout and devote the next two days to rest. This is exactly how long it will take for microtraumas in the muscles to heal after training. Microtraumas are a normal process. It is because of them that muscle pain appears and a subsequent increase in muscle mass is observed.

Important! When performing exercises, try to monitor your body position. This is a straight back and elbows pressed to the body.

It is important to remember that when pumping your triceps, you need to control that your shoulders and arms up to the elbow remain motionless. In this situation, only the forearm area works. Several workouts will help you find the optimal position for yourself to make the workout more comfortable. The most important thing is that the shoulder area remains motionless. Otherwise, another muscle group will work, but not the triceps.

Do not think, without knowing how to pump up triceps on a horizontal bar or with dumbbells, that these four exercises are not enough

Fitness on the horizontal bar and parallel bars - exercises for biceps -

The horizontal bar is a sports equipment that is widely used in the training process of bodybuilders, gymnasts and athletes of other specializations. Its design is very simple: two vertical supports and a horizontal crossbar between them. This is one of the most accessible equipment: it is available in any gym and on every sports ground. Many fans of a healthy lifestyle purchase horizontal bars for home fitness classes. There is a wide variety of models. Among them, you can choose one that is mounted on a wall, ceiling, doorway or wall bars.

The horizontal bar is not only an affordable, but also a universal projectile. Most often it is used to train the back, abs, biceps and deltoids. In addition to pull-ups and hanging leg raises, push-ups are performed on the horizontal bar. This is a complex exercise that pumps up the pectoral muscles, triceps, lats and deltoids. Most exercises on the horizontal bar involve several muscle groups at the same time, developing the body harmoniously. Exercises performed in a hanging position unload and align the spine, improve posture, and help strengthen the shoulder joints.

Strong press

The abs are also perfectly worked with the help of a crossbar. To do this, you can add the following tasks to the training program:

1. Frog. Works the lower abs perfectly. To perform this, you need to pull your bent legs towards your stomach while hanging. Hold this for three seconds and raise your legs to your chest. To complicate the option, you can further move your knees towards your chin.

2. Hanging leg raises. Also suitable for lower press work.
3. U-turns. Works the oblique abdominal muscles. To perform this, it is necessary to turn the body in different directions from the “frog” position.

4. Pirouette. An element for men who are already actively practicing on the horizontal bar. The essence of the pirouette is to lift the body until the chin reaches the bar. Next, you need to throw your legs up and perform a coup with outstretched arms.
5. Upside down. Suitable for working out the upper abs. To do this, you need to hold the crossbar with your knees and lower your arms down. Next, you need to lift the body, lingering at the bend point for several seconds. You can make the task more difficult by making turns in different directions.

6. Corner. The same hanging leg raises, but with a maximum time delay. Straight legs should form a right angle with the body. To complicate the task, you can, while holding your toes, describe figures in the air, paying maximum attention to the oblique abdominal muscles.

You can get even more abdominal exercises from the following video:

Exercise technique

The starting position is as follows: grab the horizontal bar (rings) with both hands, placing your palms at a distance of 7–10 cm from each other, hang on straight arms, bend your legs slightly at the knee joints or bring them one behind the other, then bend your elbows slightly. This is the necessary starting position.

Upward movement: From a position with slightly bent elbows, begin to fully bend your arms, bringing your chin to the bar (or between the rings at the level of your palms). During the movement, the elbows should be directed forward or slightly to the sides, but certainly not completely to the sides. At the top point, you need to linger for a second, tensing the working muscles, if the goal is to increase mass and strength. After this, lower to the starting position.

Downward movement: straightening your arms at the shoulder and elbow joints, you need to lower yourself to the starting position, in which your elbows are still slightly bent at the elbows. During lowering, you do not need to sharply relax your arm muscles in order to lower yourself faster. It is better to do this gradually, without consequences for the joints.

For biceps

There is a big misconception that working out on the horizontal bar allows you to gain huge muscle mass, like bodybuilders. This is not so, the apparatus helps to form a beautiful relief and add mass, but in no way allows you to pump up biceps of the same volume as those of bodybuilders. Heavy basic exercises will help you add 3-5 cm in arm volume with regular exercise, which will make your body athletic and fit.

In a week or two, the muscles will not have time to strengthen, so you should prepare for regular exercise in order to get the coveted relief. In addition to the biceps, the process in any exercise will involve the back muscles, so the complex will simultaneously give a good load to the biceps muscle and strengthen the muscular frame of the skeleton.

Read also: How to wear a blouse with trousers

Close-grip pull-ups

The position of the hands determines which group of muscle fibers will be involved in the work. For the biceps to work, the grip must be reverse or straight (it is better to combine or alternate), with the distance between the hands less than shoulder level, approximately 15-20 cm from each other. It can be combined with a parallel grip, when the palms are located at the same level as the shoulders, but not on the bar, but on the side handles, opposite each other.

In order to affect the back as little as possible and put more stress on the biceps, it is necessary to perform pull-ups correctly:

1. At the beginning, it is necessary to control that the movement does not begin with pushing out with the legs, which is what beginners do. Lifting up should be done only with the help of the biceps. If this cannot be done, then a set of push-ups will help tone your arms, after which you will be able to lift your own body weight only with the strength of the biceps muscle.
2. The load on the biceps does not occur during the entire pull-up, but only until reaching 90 degrees in the elbow bend. After this, the latissimus muscle is included in the process, its participation allows you to reach the bar with your chin.

How to properly pump up your triceps: the classic French bench press

The above exercise is used to pump up, lengthen and thicken muscle tissue in the lower zone.
Three to four sets of eight to fifteen repetitions are performed. To do this, you need to lie down on a bench and rest your feet on the floor. The upper limbs are straight. This set can be performed with a barbell with a classic straight or curved EZ bar. You need to grab the apparatus with a standard overhand grip and move the barbell up. In IP you need to take a deep breath and pause your breathing, at the same moment straighten your arms with the projectile forty-five degrees back. Next, the bar is lowered to the head. There is no need to pause in the lower zone. Next, you should raise the barbell up in IP. Important! Until the end of the set, the upper part of the arms cannot be moved. After entering IP, you need to stop, exhale the air from your lungs, and then feel the tension in your muscles

Then you should repeat the exercise

After entering IP, you need to stop, exhale the air from your lungs, and then feel the tension in your muscles. Then you should repeat the exercise.

To quickly pump up your biceps and triceps, physical exercise alone is not enough; you need to adhere to a proper diet with enough protein, and give the body time to rest.

Scheme of full triceps training

Triset 1: basic development French incline dumbbell press

• 3 sets of 10-15 reps
• Body part: Triceps Equipment: Dumbbells

Arm extension while standing on the lower block

• 3 sets of 10-15 reps
• Body Part: Triceps Equipment: Block

Triceps extension down on a block using a rope handle

• 3 sets of 10-15 reps
• Body Part: Triceps Equipment: Block

Triset 2: working on the long head

Triceps extension on a block

• 3 sets of 10-15 reps
• Body Part: Triceps Equipment: Block

Close grip bench press

• 3 sets of 8-12 reps
• Body part: Triceps Equipment: Barbell

French incline dumbbell press

• 3 sets of 10-15 reps
• Body part: Triceps Equipment: Dumbbells

Triset 3: working out the lateral head

Triceps extension down on a block using a rope handle

• 3 sets of 10-15 reps
• Body Part: Triceps Equipment: Block

Dips

• 3 sets of 8-12 reps
• Body part: Triceps Equipment: Body weight

Arm extension on a block with a v-shaped attachment

• 3 sets of 10-15 reps
• Body Part: Triceps Equipment: Block

Triset 4: joint work

Close grip bench press (incline)

• 3 sets of 8-12 reps
• Body part: Triceps Equipment: Barbell

Dips

• 3 sets of 8-12 reps
• Body part: Triceps Equipment: Body weight

Push-ups on a bench

• 3 sets of 10-20 reps
• Body part: Triceps Equipment: Body weight

Triset 5: cable exercises

Arm extension on a block with a v-shaped attachment

• 3 sets of 10-15 reps
• Body Part: Triceps Equipment: Block

Arm extension while standing on the lower block

• 3 sets of 10-15 reps
• Body Part: Triceps Equipment: Block

Triceps extension on a block

• 3 sets of 10-15 reps
• Body Part: Triceps Equipment: Block

Triset 6: strength and power

Close grip bench press (incline)

• 5 sets of 4-8 reps
• Body part: Triceps Equipment: Barbell

Dips (with weights)

• 4-5 sets of 4-8 reps
• Body part: Triceps Equipment: Body weight

Push-ups on a bench (with weights)

• 2 sets of 5-10 reps
• Body part: Triceps Equipment: Body weight

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All that remains is to take this training and do it! Triceps will not wait until you finish all your business and start living from “next Monday”. A beautiful, sculpted body needs to be created right now by training and eating right.

Sports nutrition will help speed up the process of gaining muscle mass - protein, creatine, gainer, arginine, BCAA, amino acids. These supplements are specially designed for athletes and fitness-active people of different fitness levels. Such drugs are completely safe, and their effectiveness has already been proven.

Training program for pumping triceps

The training is divided into several blocks (trisets): basic work with classic exercises, long head work, lateral head work, joint work, exercises with a cable, strength and power.

We suggest you take the appropriate blocks for your workout. It is not necessary to use all series in one workout, especially if you are just starting to work on triceps.

It would be optimal to use 1-2 trisets in the first month, 2-3 in the second, and so on with a gradual increase in volume for a given muscle group.

How to train triceps correctly and achieve results quickly

• There is no need to load the triceps brachii muscles more than twice a week, given the fact that they work hard in conjunction with the pectoral and deltoid muscles.
• For bulking purposes, the number of repetitions will vary from 8 to 12 repetitions, 3-4 sets.
• To achieve relief and detailed development of one of the beams, the number of repetitions increases to 14 or higher, depending on the complexity of the technique and working weight. Also 3-4 approaches.
• You should remember about symmetry when working your arms; the number of exercises for triceps and biceps should be the same, and the number of workouts for these muscles should also not differ.
• If the triceps are trained with synergistic muscles, such as the chest, then the number of exercises for the smaller muscle should not exceed the number for the larger ones. For example, if the pectoral muscles performed 3-4 exercises, then 2 exercises will be enough to isolate the triceps.

We train our hands

Any element performed on the crossbar involves the hands to one degree or another. But if your goal is to pump up your arms specifically, and even in their different zones, then the ideal solution would be to train your arms on the horizontal bar. In particular, it consists of one-arm pull-ups. To master the task you must:

1. Pull yourself up on the crossbar with a reverse grip with both hands.
2. Lower one limb and grab the wrist with your other hand.
3. Slowly lower.

Do the same with the other hand.

Important: if you wish, you can train your biceps, triceps and shoulders separately.

How to pump up your biceps

To pump up your biceps, just master the following exercise:

1. We grab the bar with a reverse grip. We place our hands together and bend our back.
2. We pull ourselves up, squeezing our shoulder blades together and moving our shoulders back. In this case, you need to arch your back as far as possible, and touch the horizontal bar with your chest.
3. Slowly we descend.

Important! The required result can be achieved only with strict adherence to the execution technique.

Triceps exercises

You can work the triceps on the horizontal bar like this:

1. We place one fist in front of the other on the crossbar.
2. We lift up, alternately moving our heads to the left and to the right.
3. We lower ourselves slowly after each rise.

Important! Between approaches you need to change the position of your hands.

We swing our shoulders on the horizontal bar

Shoulder exercise consists of the following steps:

1. We take hold of the crossbar with a direct grip, while our hands are nearby.
2. Bend your back and pull yourself up to chest level.
3. Slowly we descend.

Exercises on the horizontal bar

This type of training focuses on the back, shoulders and arms. Types of grips:

• Medium or narrow straight (palms facing forward). In this case, the back is worked, as well as the upper and lower parts of the biceps.
• Medium or narrow reverse (palms facing back). This is where the biceps work primarily. The forearms and lats are also involved in the work.
• Wide straight grip. The load here depends on the position of the head at the top point of the amplitude. If you touch the bars with your chin, the front deltoids and upper chest are involved in the work, if you touch the back of your head, the lats and deltoids are involved.

Straight grip pull-ups

This exercise is designed for the back, deltas and arms. The grip width allows you to focus the load on different muscles. With a wide one, the muscles of the back work mainly, and with a narrow one, the shoulders and arms work.

• Starting position - hang on the horizontal bar, feeling the weight of your body.
• As you exhale, pull yourself up. Do not allow jerks or swings. At the top point, the chin should be above the bar. To further develop your lats, touch the bar with the back of your head at the top point.
• As you inhale, lower yourself slowly.

Do not swing during the exercise.

Leg Raise

This is an effective abdominal exercise. The main emphasis here is on the lower section of the rectus abdominis muscle. This area is usually the most difficult to pump. In addition to the rectus abdominal muscles, this exercise involves the external and internal oblique abdominal muscles. During the initial stage of leg lifting, the hip flexor muscles also work.

If your arms are not strong enough to hold on to the bar during the entire exercise, you can use straps to secure your hands.

• Starting position - hanging on the horizontal bar. Arms and legs are straight.
• As you exhale, lift your legs and move your pelvis forward. At the top point of the amplitude, the angle between the torso and legs should be slightly less than 90 0.
• As you inhale, slowly lower your legs.

The height of the legs is directly proportional to the amount of load on the press. This exercise can be simplified by raising your legs bent and made more difficult by raising your legs to the bar.

Pull-ups on the horizontal bar with a reverse grip

This exercise is great for pumping up your biceps. Also involved in the work are the latissimus dorsi, deltas, forearms and abs.

Hang from the bar with your palms facing you. You can’t place your hands too narrowly. This can lead to joint injury. Bend your arms slightly. As you exhale, pull yourself up. There is no need to rock the body. Try to keep your chin above the bar. As you inhale, lower yourself slowly

It is important to go down slowly. Do not fully extend your arms at the bottom.

To avoid injuries to the spine and joints, the exercise should be performed slowly, controlling every moment.

How to pump up triceps on the horizontal bar and parallel bars

Everyone wants to have a beautiful and strong body, but not everyone knows how to pump up triceps on the horizontal bar and parallel bars. There is a whole range of exercises on the horizontal bar and parallel bars to pump up your triceps and other muscles that you need. You don’t even need to go and spend time and money on the gym to pump up your triceps and other muscles, since everything can be done at home or on the street, if you wish. In the article you will learn how to pump up your triceps on the horizontal bar and parallel bars, what effective exercises there are, programs, recommendations, tips in pictures and videos. After all, if you want to pump up your triceps, you can do it quickly and easily, but if you do everything against willpower, then nothing will work out. Find out: how to pump up your triceps at home.

How to pump up triceps on the horizontal bar and parallel bars

To pump up your triceps on the horizontal bar and parallel bars, you need to set a big goal for yourself, write it on a piece of paper in large letters and set a date for implementation. For example, I want to build up my triceps in 2 months.

Also, to pump up your triceps on the horizontal bar and parallel bars, you need to know specifically what kind of triceps you need. To do this, you can imagine yourself every day already with pumped-up triceps or find a photo where there are pumped-up triceps that you want to pump up. Visualize these pictures for 5 minutes a day, it is very effective.

To pump up your triceps on the horizontal bar and parallel bars, you need motivation, because without it you will quit training within a week when you don’t see any results or your muscles just start to hurt and you get tired of training.

In order to pump up your triceps on the horizontal bar and parallel bars, you need to create a training plan in order to gradually realize your goal - beautiful and strong triceps. The training plan should include exercises, sets, repetitions, schedule and time. Find out: how to pump up your triceps with dumbbells at home.

How to pump up triceps on the horizontal bar

To pump up your triceps on the horizontal bar, perform the exercises given here every day, or at least 3-4 times a week. Do not do heavy loads at first and do not forget about warming up.

Back pull-ups

To pump up your triceps on the horizontal bar, you need to do exercises not to your chin or chest as you always did, but rather to pull yourself up with your back, so that the bar is behind you, and not in front, as with regular pull-ups. Do 5 pull-ups, 3 sets at first, without additional weight.

Regular pull-ups

To pump up your triceps on the horizontal bar, but you don’t know how to do pull-ups with your back, then at first learn how to at least do pull-ups correctly in the usual way. Many people do not know how to pull themselves up correctly, without lowering themselves onto their outstretched arms and lifting them up to their chin. It's better to do 5 correct pull-ups than 25 incorrect ones. Find out: how to pump up your triceps at home without dumbbells.

How to pump up triceps on parallel bars

To pump up your triceps on the parallel bars, you need to do push-ups not as usual with a forward bend, but on the contrary, trying to stretch back as much as possible when doing push-ups on the bars. Do the exercises regularly 3-4 times a week or more often.

To pump up your triceps on the parallel bars when your weight is low, use additional weight, but only when you learn how to do at least 5-10 dips on the parallel bars correctly while bending backwards.

When doing dips on the uneven bars for triceps, it is important not only to do the exercise with a bend back, but also to try to go as low as possible and rise to outstretched arms, this will increase the load and effect

To pump up your triceps on the horizontal bar and parallel bars, do not forget about proper nutrition, which contains the most vitamins, and do not overeat. Drink 2-3 liters of water, eat fruits, vegetables, meat, fish, eggs, this will allow your muscles to grow and strengthen.

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Exercises for biceps and triceps

To develop biceps, you need to use only two exercises:

1. reverse close grip pull-ups;
2. pull-ups with a straight narrow grip.

Each of these exercises will focus more on one head of the biceps. For this reason, it is necessary to include both of them in the program. The narrower the grip, the greater the load on the biceps, and the less the load on the back.

Triceps exercises on the horizontal bar are not entirely effective, since the triceps is an extensor muscle and for its development it is necessary to perform the appropriate movements. The best for triceps development would be:

1. exit by force;
2. push-ups on parallel bars.

The number of approaches and repetitions is not regulated here. Pull-ups and dips are quite challenging exercises, so start as strong as you can and gradually increase the number of repetitions.

The main thing to remember is to pull yourself up correctly. If you do not have a goal to do as many pull-ups as possible, then you do not need to use rocking and other methods that make this exercise easier. Good luck!

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Discussion: 3 comments

1. Vadim says:
   In general, all exercises on the horizontal bar are multi-joint with large (own) weight. So they are destined to be effective
2. Maxim says:

   Vadim, don’t worry if you don’t know, there are exercises with weights that will give good results to your back, triceps and other muscles!!!

3. Russian Tank says:

   Vadim +1

Contraindications

It is necessary to take into account the list of contraindications for performing exercises:

Dips for triceps are considered a high-risk exercise if there is any serious injury to the shoulder or spine

You need to fully recover before completing them; If you feel pain in your joints when doing push-ups, then you need to pay attention to their flexibility and work on it. This will make you more likely to avoid rotator cuff injuries; Before performing exercises, attention should be paid to treating chest muscle injuries and sprains.

Dips for triceps will contribute to beautifully sculpted muscles, as well as strengthening the shoulder girdle and improving muscle coordination skills

However, you should approach this exercise with caution and follow the technique so as not to get injured and ultimately get the desired result.

Why train chest and triceps together?

The triceps are actively engaged during all variations of the press, so from an efficiency standpoint it makes sense to work them in the same workout, maximizing the pump and maintaining the same good rate of growth for your triceps and pecs.

However, John Rusin, DPT, CSCS (creator of the functional strength training system), says you can't put these two muscle groups together randomly. In particular, lifters should be careful when using "two exercises back to back with no rest" supersets, because fatiguing your triceps too early in the workout will only limit your pressing strength.

“The golden rule of supersets is to do both movements better,” says Rusin, “not to work at the expense of both movements. The problem is that many guys will superset the dumbbell bench press with the triceps, which fatigues both the pecs and the triceps to the point where neither muscle group is working optimally.”

According to Rusin, in a couple of five such supersets, such guys are withdrawn after two. So they end up doing "junk volumes" - sets that have no real training effect. They have to use less weight and their shape deteriorates.

In short, if you're going to train chest and triceps together, the path to victory is through straight sets of chest and triceps exercises. That is, do all the chest work and then the triceps exercises. However, limited use of supersets, especially late in a workout, is possible for advanced lifters. Training the triceps before the chest is also out of the question.

“Every training session should be built around a KPI or key performance indicator,” says Rusin. “This is true whether you are training for the Olympics or doing general physical training.”

In the case of chest and triceps training, the KPI would be the bench press or push-up: a row that you really need to get stronger over time to see progress. Working the triceps primarily will limit your ability to perform these lifts with maximum effort and concentration, as well as maximum weight. Note: You may be more concerned with muscle gain than the amount of load you can lift, but remember that muscle gain is based on progressive overload - you need to get stronger over time to increase muscle mass.

Additionally, doing the press first allows the triceps to relax in the workout, warm up as a secondary muscle in the chest workout, and then build to the finish where you'll hit the triceps with higher reps and leave the gym with a monster pump in your hands.

“In terms of consistency, triceps training transfers very well to the end of chest and triceps training,” says Rusin. “By this point, the triceps have received maximum blood flow and although they are a little tired from locking your elbows during pressing exercises, you can use lighter weight to get the training effect.”

According to Rusin, the main driver for triceps growth is the pump you get, not the mechanical stress of lifting weights. In general, by the time you finish pressing, it won't take much effort to pump your triceps to their max, and that's good news for your shoulders and elbows.

Features of triceps training

A novice bodybuilder faces a large number of questions:

• How many repetitions to stick to?
• what exercises to choose for each muscle group,
• use compound or isolation exercises,
• how much training to plan,
• is periodization necessary?
• how to recover after a workout
• and even what angle of inclination to set on the bench.

Ideally, all of this should be taken into account when going through a training program. But rest assured, using the right equipment and intensity adjusted to your physical condition, anyone can take their triceps development to a higher level.

And it all starts with anatomy

But rest assured, using the right equipment and intensity adjusted to your physical condition, anyone can take their triceps development to a higher level. And it all starts with anatomy.

A quick lesson on triceps anatomy

The triceps brachii muscle has three heads that connect the humerus and shoulder blades to the ulna (in the forearm). The lateral, middle and long chapters make up the triceps.

The head most responsible for the shape of the horseshoe is the lateral head, located on the outer part of the humerus. The middle head is located opposite the middle of the body, and the long head (the largest of the three) is present on the underside of the humerus.

Elbow extension (arm straightening) is the primary function of the triceps. The long head has an auxiliary function: it helps the latissimus dorsi muscles in adducting the arms (as a result of which the arms can be lowered down along the body).

Advice from experienced turnstiles

When training on the triceps bar, you need to fully concentrate and not think about anything else. Many experienced bodybuilders talk about the unique impact of mental focus on muscle development.

Do not work only with your own weight, to which the muscles will quickly get used to and stop growing fully. Use weights and change the program so that each subsequent workout is different from the last. With this approach, when training on a horizontal bar with weights is used, strength indicators and muscle volumes will progress.

You need to work out with iron, connecting your brain and psyche. Any distractions by talking will disrupt the effectiveness of muscle growth

Thus, it is important to ensure the connection between the brain and muscles

In conclusion, we suggest watching a training session on the triceps bar from experienced horizontal bars:

Classic wide grip

This is a basic exercise for athletes who decide to train on the horizontal bar. It allows you to perfectly develop the relief of the shoulder girdle and work out the deltoid trapezius muscles. In the starting position, you need to bend your body a little back, cross your legs and move them back.

Many athletes prefer to bend their knees. Slow lifts should be done by contracting your shoulders, not your biceps. If it is included in the work, then the redistribution of the load will lead to a slight development of all parts, which is undesirable for those who have decided to acquire beautiful muscle relief.

What is suitable for girls

If men want to achieve a beautiful athletic physique, then girls want to burn calories, form a flat stomach and waist. Therefore, in addition to fat-burning exercises that will help you get all this, the following are suitable for girls:

• pull-ups with interception (narrow, medium, wide, reverse);
• hanging, crunches, leg raises.

It is more difficult for girls to exercise on the horizontal bar due to differences in the development of muscle mass. If men do heavy work, lifting weights, their shoulder girdle and arms are adapted to the loads, and even without additional exercise, male beginners can do 1 to 3 pull-ups. Girls need to first develop the muscles of the back, shoulder girdle and arms.

To make it easier to learn pull-ups, you can use an elastic band. It is fixed on the horizontal bar, the girl stands on it with one or two feet, when doing pull-ups, the rubber will take part of the effort and, due to its properties, take on its original shape.

How to pump up ripped abs

To pump up a sculpted press, you need to pay attention to the two most important exercises, intended for the upper and lower parts of it. Here the starting position is a completely hanging relaxed body. Next, you need to tuck your knees and pull your legs closer to your chest, and if possible higher

You need to stay in the top position for a few seconds. The next step is to raise your legs without bending your knees

Next, you need to tuck your knees and pull your legs closer to your chest, and if possible higher. You need to stay in the top position for a few seconds. The next stage is to raise your legs without bending your knees.

How to pump up ripped abs

The upper part of the abs is trained by hanging upside down on a horizontal bar. From this position, you need to pull the body as close to the knees as possible, touch them and fix this position of the body for a few seconds at the reached point. If you compare it with the exercises that are required to pump up your arms and back on the horizontal bar, you will notice that pull-ups are not required here.

Horizontal bar. Yes or no?

During Soviet times, the horizontal bar was considered the best way to give your body an athletic shape. It is worth saying that even in the times of bodybuilding, the horizontal bar remains just as popular. After all, all professional and non-professional athletes use it in their training. But they use it mainly for only one exercise, and to be more precise, for wide-grip pull-ups. There is no longer a strong opinion that you can pump up everything with a horizontal bar. But if you asked the question “how to pump up biceps and triceps on the horizontal bar?”, then the answer will be clear.

Of course, you can pump up using only a horizontal bar and parallel bars. You will get good triceps and great biceps, but you need to understand that you will never be able to achieve large muscle mass without using other exercises that are so popular in gyms. Bench press, squats, deadlift. It is these basic exercises that help you build mass and become stronger. Using a pull-up bar will make your triceps and biceps stronger and more defined, but not bigger.

Therefore, the best advice would be to use both the horizontal bar and the gym. On the horizontal bar you can do what you are so used to - develop endurance and flexibility, and gain strength and muscle mass in the gym. Following this path, it is very difficult to stumble, which means you will achieve the desired result.

Bar push-ups

The first exercise on the triceps bar is quite simple: you need to climb onto the bar so that it touches the belt, and the body is supported by outstretched arms. Lower yourself by bending your elbows and touching your chest to the horizontal bar, and then rise back up. There are different variations of the movement:

1. Wide emphasis. In this case, the inner part of the triceps is well worked out and muscle mass is built up.
2. The usual emphasis is shoulder width. The outer head of the triceps muscle works.
3. Narrow stop. You will bend your arms solely due to the work of the triceps. This option is the most difficult, but is most effective for experienced athletes.