Triceps exercises with dumbbells - Be healthy!

Doing triceps exercises with dumbbells helps increase the size of your arms. At the same time, many novice athletes do not attach due importance to the need to carefully work out these muscles. It is a mistake to focus exclusively on the biceps. Such an incorrect approach predictably leads to pronounced asymmetry. Therefore, it is important to understand that it will be possible to achieve the desired effect only through regular comprehensive study.

Since the triceps are significantly larger than the biceps, the final volume of the arms depends on the degree of its development. Despite the wide variety of exercise equipment available both in the gym and for exercise at home, the basis of the training program should be exercises with free weights. And dumbbells are perfect for this. These simple exercises allow you to diversify your training and set the basic load on the desired muscles.

A little anatomy

Sculpted arm muscles are the dream of the vast majority of men. Accordingly, many people focus on performing a set of triceps and biceps exercises. But to understand how to train correctly, you need to have an idea of the structural features of the body. In particular, today it is worth understanding the anatomy of the triceps.

The triceps is the triceps brachialis muscle. It is located on the back of the shoulder and occupies about 65-75% of the total volume of the upper limb.

The triceps allows us to extend the arm at the elbow and move backwards. It is formed from 3 bundles (heads):

Lateral. Located on the back outside of the shoulder. Together with the length, it forms the characteristic shape of a horseshoe. It comes into operation after the medial one.
Medial. Located in the upper shoulder area at the back. Despite its small size, it takes on the maximum load during extension at the very beginning of the movement.
Long. Located closest to the back in the back of the shoulder. Athletes mainly concentrate on working out this zone. To set the appropriate load, it is necessary to move it as far as possible from the blade. For example, lift your arm up.

The lateral, medial and long heads are connected together and secured by a tendon to the ulna. The beams operate together; it is not possible to work them in an isolated mode. But with the right approach, you can load any area to a greater or lesser extent.

Training schedule

In order to provide a load on the entire muscle, accelerate mass gain and add definition, a special training program for triceps is required.

Exercises to build triceps mass	Number of approaches and repetitions	Respite in minutes
Bench press in a lying or sitting position	4 – 5/ 8 — 14	1,5 – 2
Seated French Press	3 – 4/ 10 — 13	2
Seated dumbbell exercise	3 – 4/ 12 – 14	2
Arm workout with rope handle	3 – 4/ 10 — 12	1

Three triceps exercises are available for use at home. It is more difficult to fully work on the mass and relief of the house, but it is possible. It is better to buy a barbell, dumbbells, and a set of discs for home. If this is not possible, then you can do simple exercises at home, such as push-ups, push-ups using a bench, and working with dumbbells. Home training program:

Name of exercises	Sets and reps	Break in minutes
French press using a barbell	3 – 4/ 10 -12	2
French press using a dumbbell	3 – 4/ 12 -15	2
Raising your own weight on parallel bars	4 – 5/ 10 — 12	1,5 – 2
Push-ups. The location is narrow	3 – 4/ 16 — 22	2

At the stage of mass gain, the number of exercises and approaches should be increased to achieve the desired result. The main emphasis should be on a group of exercises of a basic type.

Training	Number of approaches and repetitions	Rest in minutes
Bench press in a lying position. Narrow grip	4 – 5/ 10-12	2
French press, incline, lying	3 – 4/ 12 — 14	1,5
Dips with extra weight	3 – 4/ 8 — 14	1,5
Press in a seated position using a dumbbell	4 – 5/ 10-12	1,5
Arm extension exercise using EZ handle	4 – 5/ 12 — 15	1,5

When drying the body, it is necessary to reduce the weight used for training and reduce the time for respite. Basic exercises are changed to isolated types. Workout option for burning fat mass.

Name of exercise	Number of approaches and frequency	Rest time in seconds
Close grip press	3 – 4/ 12 -15	60
French press from the lower block. Uses EZ bar	3 – 4/ 12-15	40
Imitation of exercises on uneven bars	3 – 4/ 12-15	40
Extension of the limbs using a straight handle. Reverse grip	3 – 4/ 15 — 20	30

How to pump up triceps at home: training recommendations

To achieve maximum effectiveness in training and eliminate the possibility of injury, you should follow a number of simple tips:

Be sure to warm up before performing the main group of exercises. Don't ignore the need to prepare your muscles for heavy loads. Pay special attention to the elbow and shoulder joints.
Concentrate on working on the long head. Start your training with movements that involve raising your arms up.
Make sure that your elbow joints are in the correct position. In a situation where it is not possible to keep your elbows as close to each other as possible (they move to the sides when loaded), you should choose lighter dumbbells. By reducing the working weight, you will be able to perform the exercise correctly. Forget the erroneous attitude “the heavier the better.” Training with incorrectly selected weights will not bring the desired result and will increase the likelihood of injury to the elbow joints.
Don't rush, try to work at a measured pace. Your goal is to feel the muscles working during exercise. By slowly raising and lowering the dumbbells, you will be able to place more stress on your triceps.
The final stage of training is no less important than the starting and main stages. Always finish your workout with stretching exercises. This way, the muscles will be able to fully relax and recover much faster after a heavy load.

Extension of arms from behind the head

Now let's look at how to pump up your triceps with dumbbells. Triceps exercises with dumbbells are great for home workouts. If a muscle lags behind on any arm, you can work it out with this exercise.

Initial position

Sit on a bench or stool, straighten up, bend your back at the waist, press your feet firmly to the floor. Raise your hand from the dumbbells above your head, straighten your elbow. The grip is natural. The second hand clasps the torso.

Performance

After inhaling, lower your hand from the dumbbells behind your head without pausing in the final position of your hand. The load must be selected in such a way that you do not do the exercise more than 10-12 times.

Recommendations

It is important to ensure that the shoulder joint does not move. If this doesn't work at first, you can hold your shoulder with your other hand.

The best triceps exercises with photos

Now let's take a closer look at a set of exercises aimed at working the triceps.

Dumbbell bench press with two hands

Belongs to the basic category, it allows you to set the load not only on the muscles of the arms, but also on the chest. To perform this, it is worth selecting shells of greater weight. To effectively work the triceps, you have to lower them under the pectoral muscles. When moving, the elbow joints must be pressed as tightly as possible to the body.

Sit on a training bench. Spread your legs slightly to the sides, placing emphasis on your feet. If you are practicing at home, you can just lie on the floor. The main thing is that the movements are not interfered with by pieces of furniture.

Now take the shells and lift them up as you exhale. At the same time, bend slightly at the lower back, your shoulder blades should be brought together. Inhaling, lower your arms and return to the starting position.

Make sure that your elbows do not move to the sides. Work steadily, do not make sudden jerks. But don’t relax when placing the shells on your stomach.

One-arm lying extension

In this triceps exercise, the load is applied to only one limb, which allows the athlete to fully concentrate on working a specific side. Perfect for pumping (special training that involves a high tempo of execution and a large number of repetitions).

Take a lying position on a training bench or floor if you have to exercise at home and do not have the necessary equipment. Take a dumbbell in one hand and place the other on your elbow or shoulder. Bend the working limb as you exhale, lowering the projectile. At the same time, the elbow should remain motionless, which is easy to do by holding it with your free palm. Exhaling, return to the starting position.

Extension of arms from behind the head

This way you can work your triceps while standing or sitting. It is allowed to perform each hand alternately with light-weight shells, as well as with both hands at once with heavier dumbbells. When lifting, the long head is stretched and the maximum load is placed on it. It is quite difficult to perform the exercise in a standing position, since you have to monitor not only the correct technique for moving the projectile, but also maintain balance. Therefore, novice athletes most often prefer the sitting variation.

One hand

Sit on an exercise bench (or a chair if you're working out at home). Raise your hand with the apparatus above your head. When performing the movement from a standing position, you need to bend your knees slightly for greater stability.

Place your free limb on your side or on your thigh. She shouldn't be involved in the process. Straighten your back, look forward without lowering your chin to your chest.

While inhaling, bend your elbow joint and bring the projectile behind your head as far as possible. Emptying your lungs of air, press the dumbbell upward, straightening your arm.

With two hands

Take the starting position standing or sitting. Take a dumbbell (here it should be heavier, designed to be held with both hands) with an underhand grip on the top plate.

While inhaling, bend your elbows and place the projectile behind your head as low as possible. Take your time, feel how the muscles are loaded. Exhaling, lift the projectile up, straightening your arms. Important - the movement should be carried out through the triceps. If your shoulder is involved in the work, you should choose a dumbbell with a lighter weight.

French bench press

I was considering options for triceps exercises at home, it’s worth taking note of this first. It allows you to set an even load on all three extensor heads. The main thing is not to take too much weight to avoid injury to the elbow joints.

Sit on the floor or training bench, take the equipment. Now straighten your arms above you, slightly moving the dumbbells towards your head. The limbs, at the same time, are slightly inclined. Make sure your shoulder blades remain squeezed together.

As you inhale, lower the exercises behind your head, using your elbows in the work. Exhaling, take the starting position. Bending and extension should be performed at a measured pace. Do not allow your elbow joints to spread out to the sides.

Dave Tate Press

Essentially, this is a slightly modified French bench press. But this exercise is more isolated, allowing you to work out the triceps muscle to the maximum. When performing it, you must remember the increased risk of injury to the elbow joints. Therefore, novice athletes should choose the optimal weight of weights.

Hold dumbbells with a pronated grip (palms facing down) and sit on the floor or training bench. Lift them up. While inhaling, bend your arms and lower the exercises to the central chest area, so that at the very bottom they touch each other. At this moment, the elbows must be spread to the sides.

Emptying your lungs of air, straighten your limbs, returning to the starting position. This needs to be done somewhat faster than when moving down. If you feel that your shoulders are being used when pressing, you should take lighter weight dumbbells.

Arm extension with emphasis on a bench

Another effective isolated exercise that allows you to pump up your triceps with dumbbells. To perform it, light weight projectiles are used. Because of this, some athletes mistakenly consider it useless. In fact, this movement helps to thoroughly work the upper sections of the triceps muscle. Therefore, it is necessary to include it in the training program.

Place one hand and knee (for example, your left) on the surface of the bench. Hold a dumbbell in your free hand, with your other foot on the floor. Now, without sudden jerks, pull the load towards the body by bending the elbow joint. The elbow of your working arm should be at the same level as your shoulder.

Exhaling, straighten your arm (extend the joint), bringing it into line with your body. Try to stay at the top for a few seconds, squeezing your triceps as much as possible. As you inhale, smoothly return to the starting position.

Standing Bent Over Arm Extension

This exercise is also called “Grasshopper”. It is performed in a standing position; in addition to the triceps muscle, the abs, back and legs are involved in the work.

Hold the dumbbells and stand straight. Place your feet slightly less than shoulder-width apart. Next, bend over, but make sure your back remains straight. The knee joints can be slightly bent for stability. The main thing is not to round your lower back.

Now draw your elbows towards your body, keeping them level with your shoulders. As you exhale, straighten your arms so that they are parallel to the floor. Stay in this position for a few seconds. Releasing your lungs from the air, smoothly return to the starting position, lowering the projectiles.

Do not take dumbbells that are too heavy; excessive weight will not allow you to achieve the correct technique. Do not swing the projectiles, move steadily, without sudden jerks.

Bent over extension of one arm with emphasis on the knee

Technically, this option is similar to a standing bent over extension. But this triceps exercise is somewhat simpler due to the emphasis on the free hand on the knee.

Take a standing position with your feet together and your knees slightly bent for greater stability. Now bend over and place your palm on your knee. Hold the projectile in your free hand.

Next, pull the dumbbell towards your body so that your elbow and shoulder are at the same level. As you exhale, straighten your arm and hold at the top point for a few seconds. Exhaling, slowly return to the starting position.

Progression of loads

We figured out what exercises pump the triceps. However, no set of exercises will give the desired result if you do not improve your performance at each workout.

There are several ways to do this:

Increasing working weights. The method is fundamentally important for basic exercises, but for isolation it is advisable to gradually increase the weight used - of course, without compromising technique. This is done like this: you did 3 sets of bench press with a narrow grip with a weight of 80 kg for 10 repetitions. For your next workout, try lifting a weight of 82.5 kg. Most likely, you won’t be able to do 10 reps in all sets, but it will come out to about 10-8-6. Continue with this weight until you can do 10-10-10. After this, increase the working weight by another 2.5 kg.
Increasing the number of repetitions. Let's say you were able to do 3 sets of strict barbell French presses for 12 reps. Weight does not play a role in this case. In your next workout, try to do 13 repetitions without compromising your technique or increasing the rest time between sets. Next time - 14, then - 15. After that, slightly increase the weight of the barbell, drop again to 12 repetitions and repeat all over again.
Increasing the number of approaches. When you can easily complete 3 sets of any triceps exercise, do another set. The number of repetitions and rest time remain the same. Increasing your training volume (within reasonable limits) is a powerful stimulus for growth.
Adding new exercises . This technique is only suitable for experienced athletes. If you feel that three or four exercises are no longer enough to properly pump up your triceps, add one more exercise to your program. Start with light isolation, and if this is not enough, complete the arm workout with a French bench press with a barbell or dips with additional weight. Painful sensations are guaranteed the next day.
Reducing rest time between sets. It will be difficult at first, but with experience your muscles will become more resilient: you will not lose productivity using minimal rest time. The blood supply to the muscles will be much stronger.
Increasing the number of workouts. This option will help athletes whose arm muscles stubbornly refuse to grow. There are many reasons for stagnation, but in most cases, more frequent and intense training successfully solves the problem. Train your triceps twice a week: the first time with your chest, the second time with your biceps. You can do lighter workouts in supersets to achieve maximum pump. This should help you build up your arms.

Recipes for healthy eating

Tarragon lemonade - step-by-step recipe at home

0 g Protein
0 g Fat
8.35 g Carbohydrates
30 kcal

20-50 min.

#vegetarian dish
#dietary
#for vegans
#lemon
#lemonade
#drink
#low calorie
#tarragon

Other recipes

Extension of one arm on the upper block in a standing position

This exercise is similar to the previous one, but is performed with one hand. To perform it, you also need a cable trainer with an upper block and a D-shaped handle. Regularly performing this exercise will give the triceps the necessary volume and relief.

Initial position

Stand in front of the machine so that your working arm is parallel to the hummock. With your free hand, grasp the machine frame. Tilt the body forward slightly, and put the leg of the same name with the working arm back so that it does not interfere with the exercise. Take the handle of the exercise machine with a reverse grip so that your palm is directed towards you.

Performance

Inhale, hold your breath and pull the handle down, fully extending your arm. In the final position, exhale, hold your hand and begin the reverse stroke. When returning the hand to its original position, do not allow the load to be pulled. There must be resistance. This movement should take 2 times longer than arm extension.

Recommendations

Your back should be motionless during the exercise. The wrists need to be secured and the elbow pressed tightly to the body. You should not work with heavy weight. You need to choose it so that you can perform the movement 10-12 times.