Triceps. Where is it located, photo, anatomy, pumping exercises

If you want to know which exercises are best for training your hamstrings, read this article.

When it comes to training, we tend to focus on the parts of the body that are most visible and the hamstrings are not one of them.

If you have any doubts about this, then while you are in the gym, somehow count how many people around you are working out their chest, biceps and abs, and how many are working out other muscle groups.

This is why such disproportionate physiques appear:

So how do you like it? Like? This guy needs to pump up not only the back of the thigh, but also completely all the muscles of his legs.

However, I must admit that in the past I myself neglected leg training and was somewhat like the guy in this photo.

But!

I admitted my mistake and although now my legs are far from ideal (especially in the calves), they no longer look like a joke.

Where is the triceps located?

The muscle group is located on the dorsum of the forearm and shoulder. It stretched all the way to the elbow joint. The triceps have a U-shaped configuration. Near the elbow bend, the muscle group bundles merge together and transform into an elastic tendon formation.

The triceps is located (a photo of a powerful muscle can be seen in the illustrated anatomical atlas) on the back plane of the arm and plays an important role in its flexion/extension. Depending on the constitutional characteristics of the body, it is presented in 2 variants of the anatomical structure: shortened and standard length.

Triceps

The first is predominantly characteristic of people with a mesomorphic or endomorphic body type. Triceps of standard length are typical for those with an ectomorphic anatomical model. A shortened muscle group looks more massive. The location on the surface of the hand remains unchanged.

Anatomy of the triceps brachii muscle

The muscular system has a horseshoe-shaped structure and consists of 3 functional parts:

• Long muscular head. It is attached to the subarticular tubercle formation of the scapula. Extends along the inner surface of the arm.
• Lateral head. The element actually makes up 2/3 of the volume of the muscle group. It starts from the shoulder tendon bundle and stretches along the outer plane of the upper limb.
• Medial head , which is located on the dorsum of the thick bone of the shoulder and stretches to the elbow. It is the smallest part of the triceps muscle, separating the other 2 segments at the top of the arm and connecting them at the bottom.

Formed by the connection of 3 elements, the muscle group in the elbow area transforms into a flat and elastic tendon structure attached to the process of the joint. The posterior brachial artery, which lies deep in the muscle layers, is responsible for the delivery of oxygen and nutrients to the triceps tissue.

The number of muscle fibers varies depending on the constitutional structure of the body. Their number affects the appearance of the upper limb and its strength characteristics.

Triceps muscle tissue is morphologically represented by multinucleated cells, including:

• a plasmatic membrane element called the sarcolemma and consisting of collagen fibers and nerve synapses;
• intracellular space filled with sarcoplasm - liquid biological material saturated with glycolytic enzymes and other protein compounds of the globular category;
• myofibrils - thin thread-like organelles of muscle fibers that provide contractile function;
• Mitochondria are intracellular elements responsible for energy production.

The number of myofibrils is not constant; it changes under the influence of physical activity or strength training.

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).

Functions of the triceps

The triceps muscle is the antipode of the biceps. Its main functional purpose is to extend the arm. Due to its anatomical power, the triceps protects tendons and joints from damage, absorbing a significant part of the mechanical load and physical stress.

The medial element of the muscle group is responsible for this function. The adductor role of the triceps is also important. The triceps muscle helps the shoulder joint bring the limb towards the torso. Innervation (communication with the central nervous system and execution of brain commands) is carried out through the radial nerve.

Briefly about the structure and functions

To understand how to pump up your thighs, you first need to understand the muscle structure and functions they perform.

There are four main groups:

1. Quadriceps

They are also the front surface of the thigh, the largest and strongest muscle, when training which the heaviest weights are used.

Consists of four muscle heads - rectus, intermediate, lateral and medial.

As a rule, quadriceps are well developed in both men and women. This part of the body has minimal subcutaneous fat content.

The quadriceps straightens the leg at the knee joint from different starting positions.

The main exercises where the anterior surface of the thigh is maximally loaded are knee-dominant, that is, all variants of squats and lunges.

It also uses an isolated movement - leg extension while sitting on a block.

1. Biceps hamstrings

The back surface of the thigh is also an antagonist of the quadriceps, that is, it performs the opposite function - bending the leg at the knee and helping to straighten the torso.

Second in strength and size. Consists of the medial and lateral heads, as well as smaller semitendinosus and semimembranosus.

Since in everyday life the back surface is used much less than the quadriceps, this gradually leads to the accumulation of excess fat in this area and the formation of cellulite.

Involved in all pelvic-dominant movements, which we will talk about a little later.

1. Inner surface

Or simply - leading. Here we distinguish between the long, short and magnus adductor muscles, as well as the pectineus and gracilis.

This is a relatively weak group, which can be especially problematic for girls.

Low tone of the adductors, combined with fat deposition in this area, often leads to sagging skin and worsens the aesthetics of the body.

These muscles help bring your legs together. They are trained with larger leg sections or through isolation movements with light weights.

1. External surface

It is represented by one muscle - the external tensor fascia lata.

This is a small and relatively weak muscle that works inextricably in conjunction with other, stronger ones - the gluteal and lateral heads.

This is another problem area specific to women. Due to anatomical and physiological characteristics, girls have a tendency to accumulate excess fat in this part.

The main function of the external tensor fascia is to abduct the leg to the side. And he often trains with an exercise with the same name.

How and why do women and men need to pump up their triceps?

Particular attention is paid to the muscle group in various sports. A developed triceps muscle is important for volleyball players, track and field athletes, and weight lifters. Women who want to lose excess weight often face the aesthetic problem of sagging and sagging skin in the forearms.

The triceps is located (photos of athletically built girls demonstrate the attractive state of this area of ​​the body) in a place on the arms that attracts increased attention, especially in the summer season. To eliminate aesthetic defects such as sagging and ptosis, it is necessary to intensively train the triceps muscle.

This muscle is always in the shadow of the more expressive biceps. Full pumping of the muscles of the upper limbs is impossible without performing exercises to develop the triceps. Beginner athletes who do not pay enough attention to strengthening the triceps will not be able to achieve their goal.

What muscles make up the inner thigh?

Before choosing an exercise to develop a particular muscle group, you need to understand their functionality. When athletes talk about the inner thigh, they mean the adductor muscles . Judging by the name, you can roughly understand what function they perform, bringing the legs towards each other. Therefore, exercises for their development should include this element. Also, when the adductor muscles contract, they rotate the femur inward. This matters to us too. We can conclude: to maximize stretching of these muscles, we need to turn our hips outward. When performing basic exercises for training legs, such as: BACK SQUATS or FRONT SQUATS, LEG PRESS IN A SIMULATOR, the hips are practically not brought towards each other. Therefore, the adductor muscles do not receive the proper load. To fix this, you should add specialized exercises to your training. We will talk about them later in the article.

Best exercises

The list of training complexes and techniques for pumping the triceps muscle is huge. The more intense the physical activity, the faster the progress becomes noticeable and the more prerequisites for the rapid increase in muscle mass are created.

During the training process, the nutrients necessary for hypertrophy enter the muscle fibers. Basic exercises are aimed at comprehensively working several muscle groups. Such techniques will allow you to quickly increase working weight and activate all types of muscle fibers.

Basic exercises

When performing training complexes in this category, only the triceps muscle is involved, but also other groups. We are primarily talking about the muscles of the chest, shoulder girdle and back.

Basic exercises for triceps are presented in the table below:

A well-developed triceps with the help of daily basic training complex looks impressive and gives men's arms massiveness, increases strength abilities and endurance.

Isolation exercises

This category of techniques for building muscle mass includes those that use only parts of the triceps muscle of the arm. The delta, back and chest remain uninvolved in the development process.

The main task of such complexes is to fine-tune the muscle group after performing basic exercises. Isolating techniques allow you to create an impressive relief, making the muscles more “cut” and expressive.

One of these demonstration exercises is elbow extension on the upper block. It is performed in a standing position with legs wide apart. The technique uses all parts of the triceps muscle.

The main load is taken by the lateral and medial segments of the group. The exercise should be performed with relaxed spinal muscles. This makes the risk of injury close to zero. The exercise is performed on a block frame.

The category of isolating techniques includes extension of arms weighed down with dumbbells from behind the head. The exercise significantly loads the elongated section of the triceps, which is rarely fully involved when performing the basic complex.

The upper block can be operated with one hand or both. Thanks to this exercise, additional volume and impressive relief of the triceps are formed.

Bent over arm extensions are another effective isolation technique. The exercise is performed with dumbbells and is intended for athletes with muscle group imbalance on both arms.

Training the triceps heads

To develop strength parameters, it is important to pump all elements of the triceps muscle evenly and harmoniously. Rapid progress is facilitated by specialized training complexes that force one or another head to take on the bulk of the load.

These include extension on the upper block with a reverse grip. The technique must be performed with one hand. It is advisable to do 3 sets of 12 flexion/extension cycles. The French press with a neutral grip in a supine position is no less effective in pumping up the heads.

It involves performing 3 sets of 12, 10 and 8 repetitions, respectively, during the workout. Evenly strengthens the heads of the triceps muscle by extension on the upper block with a rope handle in a kneeling position. It is recommended to do 3 sets of 15 cycles each.

Top 8 exercises for the hamstrings

Below we will study in more detail the technique of the most effective exercises for the hamstrings, which focus the load on the group we are interested in, without sharing it with the quadriceps and buttocks. Also, we will not focus on exercises for the buttocks and quadriceps, which partially involve the biceps femoris muscles, for example, the gluteal bridge, leg abduction, lunges and squats - we will study only the best techniques for developing the peak of the posterior surface of the thighs.

Romanian deadlift

An isolation exercise that can be performed with a barbell, kettlebell or dumbbells, as well as rubber bands and expanders, develops the entire posterior surface of the body, increasing the tone of the muscles of the lumbar region and buttocks. The main difference between the Romanian deadlift and the classic deadlift is the absence of load on the quadriceps muscles of the thigh. It is also worth noting the high degree of extension of the target group, which leads to its growth and increased relief at the peak of the biceps muscle.

Technique:

1. Take available equipment, grip - shoulder width. Stand straight, holding the apparatus in front of you, and place your feet parallel to each other across the width of your pelvis.
2. As you inhale, bend your knees slightly, lean forward and move your pelvis back by shifting your center of gravity to your heels. Tighten your stomach, thereby maintaining a straight line of the lower back. Do not bend your elbows; your hands with the apparatus should hang freely.
3. At the lowest point, feel the stretch in the back of the thigh, but do not cause pain. The lowest point of movement will depend on the elasticity of the muscles. The projectiles should be approximately in the middle of the shin.
4. As you exhale, use your hips and buttocks to straighten your torso, completely straightening up at the top.

Deadlift

And this is a version of traction similar to the previous one, the name of which means that the knees are “tightly” fixed here. This technique allows you to further stretch the hamstrings, but also does not eliminate the need to keep your back perfectly straight. For those who have a sufficiently stretched hamstring, the deadlift is ideal, but if not, improve the technique with the previous version. The shells are also selected according to taste.

Technique:

1. Holding the apparatus in your hands in front of you on your hips, place your feet pelvis-width apart. Tighten your abdominal muscles, squeeze your shoulder blades together.
2. As you inhale, lean forward, keeping your spine straight, and look ahead. The knees remain straight while moving.
3. Having reached the peak of the hamstring stretch, exhale and straighten your torso using the muscles of your legs, not your back. Straighten up completely.
4. Under no circumstances should you round your back or stretch your muscles to the point of acute pain. Do not make sudden or jerky movements.

Bent-overs with a barbell on your shoulders while standing

This technique is similar to the previous two, but is already performed with a barbell on the shoulders. Due to this, the center of gravity shifts and the load on the spine increases. Therefore, for those who have spinal diseases and discomfort when performing this option, replace the exercise.

Technique:

1. Place a barbell in a power rack on the upper part of the trapezius muscle - below the seventh cervical vertebra. Release the apparatus with your hands slightly wider than shoulder-width apart on the bar and take a few steps away from the frame. Place your feet hip-width apart.
2. As you inhale, as in the Romanian deadlift, tilt your torso forward, slightly bending your knees, and shift your center of gravity to your heels. At the same time, do not round your back and look forward to avoid the bar rolling onto your neck. Bend over as far as the flexibility of the muscles and ligaments of the back of the body allows.
3. Exhale and use the target muscles to straighten up, pushing through your heels.

Hyperextension

To better work out the back of the thigh, the simulator is used at an angle. This position provides greater extension of the biceps femoris muscles, increasing the load on them, and not on the lower back, as in the horizontal version. To increase the load, you can use additional weights - a weighted disk, placed on the shoulder blades or near the chest, or a bar or body bar - on the trapezoid.

Technique:

1. Place your legs and pelvis on special supports and pillows for support. The ilia should rise slightly above the pads.
2. Lower your torso down, relaxing your spine. You can put your hands behind your head or hold a weight with them. The back remains straight.
3. As you exhale, straighten your torso, bringing your back in the upper position in line with your hips, do not allow your lower back to sag.
4. As you inhale, slowly lower your torso down. Take your time to avoid dizziness or high blood pressure.

Leg bending in the simulator

The most isolating and one of the most effective exercises is performed in a block simulator, and the option of bending the legs both while sitting and lying down is allowed. For a more detailed study of the biceps, you can perform curls one leg at a time. The main task is to turn off the remaining muscles to help the hamstrings.

Technique:

1. Take a starting position on a machine adjusted to your height. Select the appropriate load.
2. As you exhale, without bending your lower back due to the tension of your abdominal muscles, bend your legs using your thigh biceps, pulling your heels towards your buttocks. Do not throw the roller; it should always be pressed against the Achilles tendons.
3. As you inhale, straighten your legs even more slowly, but do not fully straighten your knees, thus reducing the load on your kneecaps and maintaining tension in the target muscles.

Leg abduction in crossover

The exercise is performed in the lower block, using special loops for swinging the legs. Select a light load, this is important for correct execution technique and avoiding stress on the lower back.

Technique:

1. Secure the ankle with a special loop in the lower block. For convenience, the supporting leg can be placed on a hill, but it is not necessary. Leaning your torso slightly forward, hold onto the frame of the machine with both hands.
2. With an exhalation, move your working leg back using the biceps of the thigh and buttocks, but not the lower back, or due to inertia - in a swing. The height of the swing is determined by the position of the torso, but avoid excessive arching in the lower back.
3. As you inhale, perform the reverse movement even more slowly.
4. After approaching one leg, repeat the movement on the other.

Read more about moving your legs back in a crossover →

Swing your leg back

Swings can be performed either in a special pendulum simulator or while standing with rubber bands or weighted cuffs. The technique will be identical in both cases, and will also be an alternative to leg abductions in a crossover. Let's consider the swing technique common to all options, which can be adjusted to the available equipment.

1. Standing against a hand rest or wall, lean your torso slightly forward with your supporting leg slightly bent.
2. Place your working leg back and lift it without touching the toe to the floor.
3. As you exhale, push your heel back, pushing out the weight or resisting the force of the band, and pause for a second at the top.
4. As you inhale, slowly lower your leg down.
5. Repeat the same number of swings on each leg.

Hyperextension from the knees

Perhaps the most extreme version of bending the knee joint, which requires not only good training of the hamstrings, but also explosive arm strength. This option is suitable exclusively for those people who have stopped making progress after having worked on all of the above techniques. Since the technique requires good fixation of the ankle joint, you can use bolsters and a seat designed for traction of the upper blocks, a hyperextension machine with the ability to adjust the minimum height, as well as a regular barbell with heavy weight plates. Let's consider the last option.

1. Place your ankle joints under the bar of a barbell of such weight that you cannot lift it off the floor when bending your legs. Place a rug or towel, folded several times, under your knees. Lie on your stomach and place your palms on the floor, as if doing push-ups with a narrow palm position.
2. Exhale with maximum effort from the hamstrings and lift your torso without bending your body at the hip joint - only at the knees. If you don't have enough hip strength, you can push your hands off the floor, like in plyometric push-ups, to throw your body up with momentum.
3. Having reached a vertical position with your torso and hips, while inhaling in the negative phase, slowly lower yourself to the floor, without falling, but maintaining the tension of your thigh muscles.
4. When your torso reaches a distance close to the floor, touch your palms to the ground, and again use explosive force if necessary.

Technique for performing exercises in the gym

Despite the rapid recovery of the triceps, you should not overload it. In the gym, different types of grips and types of equipment are used to pump all the bundles evenly.

It is recommended to combine work on exercise machines with exercises that involve only your own body weight. The technique of using free weights and rope devices allows you to effectively work out all muscle bundles.

To do this, combine basic exercises with isolating exercises in equal proportions. It is advisable to perform both of them 3-4 sets of 8-12 repetitions. It is recommended to do no more than 2 workouts per week in the gym.

The long section of the triceps is the only element of the muscle group that crosses the shoulder joint. It can be effectively pumped up in the gym by bending arm extensions using a specialized machine.

The triceps is involved in all power movements of the upper limb muscles. It is involved in strength and adduction activities. The triceps muscle is located above the biceps and is considered its antipode. Numerous photos demonstrate the ideal relief of athletes who correctly perform the technique of pumping this muscle in the gym.

How to build a lesson

You can create an independent complex from the following exercises (then be sure to add interval cardio 3-4 times a week to it), or you can supplement your regular workout with them, selecting movements for a specific problem area. Whatever option you choose, do not forget about the following rules.

*Perform the exercises consistently, at a calm pace. “Take your time and watch your technique: you should feel tension in the muscle group you are working,” advises Marina Gusikhina , Ph.D. in athletics and kickboxing, a participant in the “Iron Bear” project, who showed us the movements of this complex. “Try to move with maximum amplitude, this will improve muscle nutrition, and therefore their growth.”

*To perform the complex, prepare a mat and dumbbells. Select their weight based on your level of training. “Beginners can start with weights weighing 0.5-1 kg - small bottles of water or sand will also work here,” says Marina Gusikhina. “Those who have been training for a long time should take dumbbells weighing 4-5 kg.”

*Don't forget about safety precautions.

*Exercise at least three times a week.

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Crossover arm extension

The exercise qualitatively loads all areas of the triceps and the elbow muscle located below. The technique provides for various execution options - regular grip, narrow, reverse.

You can extend your arms from behind your head. In each case, the main load falls on different parts of the triceps muscle. The use of a rope allows you to create directed tension on the lateral bundle.

Other muscle heads are used to a lesser extent during concentrated execution of the exercise.

The extension technique with ropes from the upper block involves the following sequence of actions:

1. You need to stand in the frame facing the handles and grasp the ropes with both hands. The elbows are pressed tightly to the body.
2. As you exhale, extend your arms, spreading them from the starting point of movement to the lateral surfaces of the thighs.
3. At the end of the amplitude, the hands are brought into a straight line with the forearms
4. The triceps need to contract as much as possible at the bottom of the force in order to feel a strong tension.
5. As you inhale, the ropes are returned to their original position.

During one workout you need to do 4 sets of 8-12 repetitions. To work the triceps muscle, you can use a special curved handle. This option uses muscle bundles to the same extent, but significantly facilitates grip and extension at the lower point of the range of motion.

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.

Seated French press with dumbbells

The exercise is performed on a horizontal bench. The technique is aimed at working the lateral and elongated segments of the triceps muscle and the olecranon muscle.

Standard algorithm:

1. The palm of one hand and knee rest on the surface of the bench. The second leg remains on the floor. With your free hand you need to grab the dumbbell.
2. The forearm should be parallel to the floor. The elbow of the hand with the athletic apparatus is pressed to the body.
3. As you exhale, an extension movement follows. The arm needs to be brought in line with the torso. The triceps muscle is contracted for 1-2 seconds. frozen at the top point of the amplitude of movement.
4. As you inhale, slowly lower the dumbbell to the starting position, relaxing all the triceps bundles.

For each hand you need to do 4 approaches in one training process. The number of flexion/extension cycles is 8-12.

Program

Naturally, all exercises should not be used within one workout. Let's look at the most effective programs

To achieve the best effect, before starting to focus on the hips, you need to work for 1-2 months in a circular program. This is done in order to tone all muscle groups and learn the technique of all basic exercises. After this, it is better to train for 2-3 months in splits. And only then move on to basic or accentuated elaboration. So, even if you get too carried away with working out the thigh muscle groups, you will maintain a balance between all muscle groups, which will allow you to maintain the beauty and naturalness of your figure.

And most importantly, usually basic programs, without focusing on the hips, are enough to achieve optimal results.

French bench press

The most popular exercise for strengthening and hypertrophy of the triceps. The lateral segment of the muscular system is maximally involved. It is recommended to perform the exercise by choosing an EZ-type bar, which slightly turns the forearms.

The largest head of the triceps muscle is located there. This exercise quickly develops your forearms. From time to time you can use a version of the French press with a regular bar. Changing the angle and vector of the load will allow you to specifically work out different parts of the muscular system.

When working with a standard bar, the main load falls on the medial head, located on the inside of the forearm. To perform the exercise, you need to stretch vertically on a bench, completely straightening your arms vertically upward. The barbell is lowered towards the head and returned to the starting position.

Bent-over arm extension with dumbbells

The triceps is located (photos of athletes clearly illustrate this) in the shadow of the more developed biceps muscle. The bent over arm extension technique with dumbbells is aimed at improving the strength characteristics of the lower part of all segments of the muscular system.

This exercise is especially necessary for athletes with triceps muscle imbalance.

The standard technique is as follows:

1. You need to take a position on the side of the exercise bench, rest the palm of your free hand on the surface and turn it towards you.
2. One of your knees can be placed on a bench. You need to take a dumbbell in your free hand.
3. The elbow joint is bent at a right angle, controlling its position slightly above the level of the back at the top point of the range of motion.
4. As you exhale, hold your breath and fully extend your arm using the muscle strength of the triceps muscle.
5. The forearm should remain motionless while performing the exercise.

In the process of sports work, you need to try to maintain a smooth pace and not make sudden jerks. The slightest deviations from the technique involve other muscle groups in the process, which reduces the effectiveness of the workout.

Bent over arm extension with support

This exercise must be performed with clear alternation so that disproportion does not occur. The number of approaches for both hands should be the same. It is recommended to continue training for no more than 45-50 minutes. This duration has a scientific basis.

During this time, all accumulated glycogen, a glucose-based polysaccharide that enters the body with food, is consumed. Further pumping of the triceps muscle by bending the arm with support or in another way will lead to the destruction of muscle tissue.

Exercise technique:

1. Take a dumbbell in your working hand with a neutral grip. In this case, the palm should be turned towards the body. You should tilt your body forward almost parallel to the floor. You need to rest your free hand on the bench.
2. From the starting position, the hand with the sports equipment is pulled back until fully straightened.
3. At the top point of the range of motion, you should pause for a second to create maximum tension on the triceps.
4. During the return movement, the elbow joint is bent until the forearm is perpendicular to the floor.

The work is not difficult even for beginner athletes. The main thing is that bending arm extensions do not turn into waving. Therefore, you need to make minimal pauses at the top and bottom points of the movement.

Is it necessary to do it?

Again, there are often conflicting opinions in the gym about performing hamstring exercises, as they believe that the potential harm far outweighs the benefits of this type of exercise. And yet, working with legs is:

• a basic complex that stimulates the body to massive anabolism,
• a great opportunity to get rid of the “orange peel”,
• improved functionality. Now walking in heels will not bring such inconvenience as before,
• a necessary complex to create a balanced figure.

Benefit

And yet, recently, exercises for the back of the thigh and buttocks have gained extraordinary popularity among all representatives of the fair sex. It's all the fault of the Kardashian family, who, with their twerks and impressive forms, set new standards of beauty that all representatives of the fair sex strive for. But is everything so good? Yes, first of all, exercises for the back of the thigh are a necessity. Why? Because they use those muscles that are used very little during everyday life. In particular, the hamstrings are used exclusively when a person tries to sit on a chair or bend over. That is why unathletic girls may have a beautiful butt, but its outline will still be blurry due to the underdeveloped back of the thigh.

Harm and possible contraindications

But is everything so good, is there any potential harm from using exercise for the back of the thighs? There is no potential harm at all.

You can harm your body only if you do not perform the exercises properly.

But there is also a risk of improper loading of the back of the thigh. This is expressed when women begin to become overly involved in basic exercises. Therefore, when working the back of the thigh, you need to take into account the following feature:

• A month of training in heavy basic exercises (to create a basic muscle group on which a further figure will be built).
• 3 months of split, in which isolation exercises will prevail over basic ones.
• Reducing working weights from the 5th month, with an increase in the number of approaches and repetitions.

When you have reached your optimal figure, you should think about reducing the load even more in order to just maintain the muscle group in good shape. As for contraindications, they are standard:

• presence of spinal injuries,
• problems with bones, blood vessels, ligaments, veins,
• the presence of tumors in the abdomen,
• pregnancy,
• kyphoscoliosis, lordoscoliosis and simply scoliosis.

Read also: TOP 25 sports fashion fads 1985 – 2018
Why does the spine play an important role? Because almost all exercises with free weights require massive output from the muscular corset, due to the presence of a vertical compressive load, due to which, in the presence of curvatures, the latter can greatly increase and even lead to disability.

Otherwise, working with the muscles of the thigh and buttocks has no special contraindications.

Dips

This time-tested gymnastic exercise allows you to build muscle mass and give elasticity to your tendons. This technique is rarely included in a training program for strengthening and developing the triceps muscle, although when performing it, all 3 heads are well worked out.

The technique involves using your own weight. The effectiveness of the exercise is scientifically confirmed by the results of electromyography. At a certain point, when practicing on the uneven bars, the growth of the triceps muscle stops. For further hypertrophy it is necessary to use weights.

The main driving factor of progress is a gradual and systematic increase in working weight. Exercise on the uneven bars develops not only the triceps, but also the muscles of the chest. The weight is tied to the belt. In many gyms, gymnastic bars are replaced with a special device - a graviton.

How to pump up your hamstrings and back of your legs

When working on your leg muscles, the quadriceps tend to be the focus because they are larger and stronger (and also more prominent) than the hamstrings.

However, there is nothing good in neglecting the work on the hamstrings for several reasons:

1. Disproportion in overall musculature, which is especially noticeable when looking at the body from the side or back.

1. Difficulty in achieving the proper squat depth.

1. Increased risk of injury to the knees or the hamstring muscles themselves .

In short, focusing on the quads and neglecting the hamstrings is the same as training your arms by focusing on the biceps and neglecting the triceps.

A well-designed leg workout includes hamstring exercises that are more than just squats.

Of course, squats are one of the best exercises for legs, but if you limit yourself to only them, you will not be able to achieve maximum results in working on an ideal body.

So in this article I want to share what I know about building bigger, stronger hamstrings, including:

• The most effective way to create a leg training program
• The best exercises and techniques for performing them
• My favorite training program
• And much more.

Let's start figuring out how to pump up your hamstrings!

Extension of the arm with a dumbbell from behind the head

The exercise puts a lot of stress on the elongated part of the triceps and allows you to safely use heavy weight training equipment. It can be performed standing or sitting. This technique allows for symmetrical development of both triceps and allows more attention to be paid to the lagging arm.

Execution algorithm:

1. Starting position – standing with a straight back or sitting on a bench.
2. The working arm with the training apparatus should be slightly bent at the elbow and extended upward.
3. The free limb can be used to support the forearm for stability.
4. Slowly bend the working arm and return to the starting position.

The triceps is located (the photos demonstrate the symmetry of the muscles when this exercise is performed regularly) in a place that is well pumped by extending the arm with a dumbbell from behind the head.

Three exercises to complement

You can stick to these three basic exercises and be confident that you've done a great job on your hamstrings. But if you want to build even more muscle volume, then feel free to start performing these three additional movements.

Additional exercise No. 1: standing leg abduction from the lower block

Yes, this exercise can really pump up the buttocks, this is especially true for girls, but if done correctly, it can increase the overall effective development of the hamstrings. Keep the supporting leg slightly bent at the knee, and drive the working leg entirely through the strength of the thigh muscles - the knee should not be involved during the movement! Also make sure that your foot is pointing downwards during the movement. Many people allow external rotation of the foot when moving the leg back, which can have a bad effect on the knee joint.

Additional exercise No. 2: leg curls in the simulator

A prone version of this movement is best to perform because it allows for a greater range of motion. The exercise is aimed at working the back of the thigh, with an emphasis on the biceps femoris, semitransversus and semitendinosus muscles, where the main power load is concentrated. You can make this exercise the centerpiece of your workout, or add a few sets if you like lactic acid for the dessert of your workout.

Additional Exercise #3: Reverse Extension

If you have access to a reverse hyper trainer, that's a bonus. This is very specialized equipment. Unfortunately, only about 5 percent of gyms have one, so don't worry if you don't have one. Many “gurus” believe that reverse extensions are the be all and end all for hamstring development, but this is not true. Most of the load here falls on the gluteal muscles and lower back.

Many guys load this machine with as much weight as a plate on a buffet table and swing it around at random.
But ask them to do a Romanian deadlift and they'll be lucky if they can lift 100kg. The moral of the story is: reverse extensions are isolation work after performing basic compound exercises like the aforementioned RT. Deniz Saypinar: Reverse Extension
The key to performing this exercise is to not swing the weight like a pendulum. Focus on controlled movement, just like with any other exercise. Lift the weight up, squeeze your glutes, and lower it down.

Exercises for home

Training the triceps muscle is useful not only for bodybuilders, but also for girls who want to have a beautiful figure. Women have a genetic predisposition to accumulate fat deposits in the upper arms and armpits.

At home, you can do many of the same exercises that you do in the gym. Do push-ups from the support, use different options for pumping the triceps with dumbbells. The key to rapid progress is adherence to the correct technique and regular training.

Close grip push-ups

The target muscle of the exercise is the triceps.

The process involves:

• pectoralis major muscle;
• anterior delta bundles;
• biceps;
• rectus abdominis and oblique abdominal muscles;
• quadriceps

The exercise is complex. Its only difference from a regular push-up is the close placement of the thumbs.

Diagnostics.

Diagnosis of these types of injuries includes:

• initial examination and collection of complaints by a traumatologist
• appointment of an x-ray examination (x-ray in lateral and direct projections)
• ultrasound examination (to detect partial or complete tears)
• CT and MRI

To sign up for a consultation and examination in Moscow, you can contact the following specialists from the Central Clinical Hospital of the Russian Academy of Sciences:

• Traumatologist
• Surgeon
• Rheumatologist

Reverse push-ups

The key exercise for triceps development. Great for athletes who find it difficult to do dips or who experience pain when doing dips. There are several options for this technique, designed for athletes with different levels of training.

It is possible to use weights so that muscle growth does not stop. The pectoral and deltoid muscles are involved in the process together with the triceps. Reverse push-ups can be performed from the floor or from a bench.

The arms located behind the back are bent while inhaling until a characteristic tingling sensation occurs in the shoulder joints. This is a signal that you should not go lower. It is necessary to keep your back aligned throughout the entire exercise.

As you exhale, the body is pressed upward with a leisurely straightening of the limbs. At the end point of the range of motion, the elbows should remain slightly bent. When body weight exercise does not bring the desired result, weights are added.

How to make exercises more difficult

To make your training more effective, you can complicate the exercises in different ways. To make it more difficult, you can delay the muscle tension phase for a few seconds.

• You shouldn't take a long break between repetitions, but you can take a couple of breaths to avoid developing an oxygen debt or feeling tired.
• This will reduce the number of repetitions, but will increase the effectiveness of the exercise.
• Gradual increase in load. Suitable for those who have equipment with different weights. Each exercise is divided into 3 parts.
• The first part is performed with a weight of 8o% of the final one. Then the weight increases to 90% and then to 100%.

Another technique is a superset, when one approach consists of two different exercises. In this case, the equipment should be the same, so as not to take a break to change it. For example, bringing your arms back with one dumbbell and then extending your arms back. The technique can also be used to work with different muscles, for example, biceps and triceps.

Bodyweight triceps exercises

Such techniques come down mainly to push-ups. They are well suited for beginner athletes or for maintaining good physical shape at home. Among them are push-ups with narrow arms, reverse push-ups, on the elbows and many others.

The triceps extensor muscle protects the elbow joint from everyday stress and concentrated stress during the training process. This important muscle is located above the biceps and is inferior to it in volume. Photos clearly prove that the triceps muscle is important for the aesthetic appearance and strength characteristics of the upper limb.

How to correct these problem areas

By making changes in your training and nutrition regimen. Get ready, you will have to work:

*Regularly. Unfortunately, it won’t be possible to pump up the triceps and inner thighs, as well as remove the “ears” once and for all (since we lose shape quite quickly). However, having improved the condition of these zones with intensive training, you can then switch to a gentle training schedule in a maintenance mode so as not to lose the results achieved.

*Many and complex. That is, combining cardio exercises (they stimulate the process of breaking down fatty tissue) and strength training (it delivers a “targeted blow” to problem areas). And don’t be afraid to oversize – this usually doesn’t happen to women (you can find out why here).

Let us also remind you of the need to complement all this with proper skin care. For what? “If we want to enhance fat burning in certain areas, it is necessary to stimulate blood supply there, because it is the blood that delivers fatty acids (from broken down fat cells) to the place of processing - the muscles,” explains nutritionist Alexey Kovalkov in his book “Minus Size.” As effective measures for this, he recommends regular peeling of problem areas, baths with sea salt, as well as intensive massage of the “ears” and triceps before training using warming ointments. “Regular camphor ointment and anti-cellulite creams with a warming effect are suitable for this,” writes Alexey Kovalkov.