How to pump triceps?
Pumping triceps with insulating exercises is the best way to quickly pump up your arms . It is triceps that makes up about 70% of the mass of the upper limbs, while biceps accounts for only 30%. Plus, performing backward push-ups and French triceps press, you pump both the muscles of the shoulder girdle and chest - which also positively affects the mass of the hands.
In this case, pumping up triceps is even easier than biceps, since the presence of a characteristic burning sensation in the muscles is a sure signal that the exercise is performed correctly. If you train in “triple split”, which means three workouts per week , then triceps must be pumped along with the chest muscles. This allows you to evenly distribute the load on the muscles and give them sufficient time to rest.
The best training strategy will be to combine basic exercises for pumping the whole body - plus performing 2-3 exercises for triceps. First of all, we are talking about exercises with dumbbells - they allow you to control the technique, as well as monitor the progress of weight. Hypertrophy and muscle volume growth always require a constant increase in working weights - especially when pumping triceps.
Triceps: training features
Triceps should be downloaded no more than once or twice a week, and the total number of sets in the exercises should not exceed 4-6. The number of repetitions is average, at the border of 8-15 repetitions in each set. As in the case with other rather “small” muscle groups, triceps can be easily inflated only with two correctly selected isolating exercises.
Note that daily workouts in a multi-repetitive mode (for example, 20-30 reverse push-ups on a bench) will work to increase strength and endurance indicators - however, to the detriment of volume. If you want to pump big triceps, you must adhere to the rules of hypertrophy . It is, first of all, about creating maximum load on the muscles, as well as about sufficient recovery time.
Also, to increase efficiency, alternate workouts: light - medium - heavy, and after heavy, give triceps a week of rest.
Triceps bleeding - anatomy
Triceps is an extensor muscle that occupies the entire back surface of the arm. The anatomical name of triceps ( musculus triceps brachii , that is, the triceps brachii) refers to the fact that the muscle consists of three independent heads - long, lateral and medial. In contrast, on the front surface of the arm is biceps - a muscle antagonist and extensor.
The long triceps head is the largest. In order to pump it up, it is necessary to perform exercises, which consist of moving your hand back. The lateral head of the triceps is located on the lateral surface of the arm and is involved, first of all, during extension on the upper block with a rope. Medial head - during extension on the upper block with a crossbar.
How to download triceps?
It is important to understand that dividing triceps into three heads is rather an anatomical convention. Despite the fact that some exercises involve a certain head to a greater or lesser extent, in the end, the muscle always works smoothly. In addition, performing triceps exercises actively involves the muscles of the shoulder girdle, biceps and chest.
That is why the emphasis in pumping triceps should be done more on the magnitude of the amplitude of movement than on the conscious involvement of a certain head of musculature. The mobility of the shoulder joint directly affects how fully the muscle is loaded during the exercise. It is also important to ensure that movement is not compensated for by swinging the case.
Top Triceps Exercises
The basic exercises for pumping triceps are the reverse push-ups on the bench, the French bench press and the bench press with a narrow grip. In addition, an important exercise is the traction of the upper block with a rope - one of the few that use the lateral head in work. Since the mechanics of movements are much similar, it is recommended not to combine the exercises presented, but to alternate.
Triceps back push-ups
Starting position - the heels touch the floor, hands on the bench behind. Slowly lower the body down, linger at the lower point, return to the starting position. For complication, use the extra load by putting weight on your hips.
French bench press
The essence of the exercise is to slowly lift the weight from the head up. Most often performed with a curved EZ-bar.
Narrow grip bench press
Exercise to work out the medial triceps head. Lie on a bench, take a barbell or dumbbell with a narrow grip (10-15 cm). At run time, the elbows should be as close to the body as possible.
Triceps extension in slope
Exercise for pumping the long and lateral heads of the triceps. When the arm is pulled back, the elbow does not change position. Also watch for deflection of the spine.
Extending arms from behind the head
Sit on a bench with your back straight. With one hand lower the dumbbell behind your head, slowly return to the starting position. Keep your abs tense during exercise.
Variation of back push-ups for triceps, however, involving the muscles of the chest. It can be performed in a static version (long pause in the lower position).
Rope of the upper block with a rope
Key exercise for trimming the lateral head of the triceps. When performing, make sure that the elbows do not change position, and the body does not swing back and forth.
Grasp the handle (or rope) with a grip shoulder-width apart. Keeping your trunk and back straight, pull your weight down with your hands until your forearms are parallel to the floor - this is the initial position. Slowly straighten your arms down to the end, making sure that the movement is performed only in the elbow joint. At the bottom of the trajectory, stop for 1-2 seconds, then return to the starting position. Keep your arm muscles taut during exercise.
- When doing the exercise, look straight ahead, do not follow the eyes for the movement of the hands - you tilt your head, and this can lead to tension of the spine.
- Elbows should be pressed to the body, otherwise the load will shift to the shoulders.
- The wrists should be in line with the forearms, otherwise you reduce the load on the triceps.
- Keep your feet on the ground without lifting your socks off the floor; for better balance, you can put one foot forward.
Reverse push-ups on the bench: mistakes
- Work at full amplitude . At the upper point of the movement, force the muscles of the triceps to literally push the body up - the buttocks should be located a little higher above the bench.
- Do not move your elbows apart . The elbows should be pointing backwards, not sideways. Otherwise, the load from the triceps is transferred to the shoulders, which can cause injury.
- Do not fall too low . If you go too deep, you risk damaging the capsule of the shoulder joint. This is especially important when push-ups on the bench are carried out with extra weight or too fast.
- Do not slouch . Do not round your shoulders or lean forward. The chest should be open, press - tense. Otherwise, the load from the triceps is transferred to the shoulder joints, causing them to overload and creating a risk of injury.
Triceps - how to download at home?
The best home exercises for pumping triceps are classic push-ups from the floor and reverse push-ups from the bench. At the same time, as in the case of the bench press, the narrow setting of the arms during push-ups from the floor enhances the involvement of the triceps muscle of the shoulder in the work. Diamond push-ups (in which the arms make up a kind of triangle) load the lateral head of the triceps.
Also, you can use all sorts of functional exercises to train triceps at home - including exercises on the horizontal bar. For example, when pulling up with a direct grip (palms look down) with a wide arrangement of hands, a significant part of the load when lifting the body weight up falls directly on the muscles of the triceps.
Triceps pumping plays an important role in increasing the volume of the hands, since it is this muscle that occupies up to 70% of their mass. The best exercises are the back push-ups from the bench, the French bench press and extension from behind the head. At the same time, triceps should be downloaded with only 2-3 different exercises, regularly alternating them - the emphasis is not on the amount of training, but on the correctness of the technique.