Triceps back is one of the exercises in the body pumping program. Even the most inexperienced eye can easily recognize weak hands and back, even if they are hiding under the clothes. But if you think that the body should be pumped only for the sake of beach posing, you are mistaken. Muscles don't just play the role of beauty, they keep your body healthy. Here are 20 effective exercises for the back and triceps, which should be included in your training of the body. How to pump triceps?
These are additional triceps exercises that you can include in your training mode. When adding a new exercise or replacing an old one, be sure to think about which parts of the triceps you want to emphasize. For balanced development, try to include at least one bodybuilding exercise, which includes raising your hands above your head.
1. Taking the mini-bar by the head
The first place in our list is a kind of ordinary exercise with the weight taken away by the head. There is only a small difference between them: this version of the exercise will provide a little more tension in the range of motion, due to the fact that you will lie on an inclined bench head down.
The difference in this movement really comes into play when you change the angle of the shoulder, which changes the point where you lower the bar. Instead of lowering the barbell on your face, lower it right behind your head. The long head of the triceps is particular, and this increased shoulder flexion will change the tension in the triceps to enhance the effect.
2. Triceps sags
We usually recognize that compound movements are better for building strength and mass. So why not include one of the few compound movements that use the triceps as the main propulsion?
You wouldn't think so, but the head position is very important in this exercise. Hold your head high and look up. This helps to keep your torso straight, which emphasizes the triceps. If you feel a tingling sensation in your hands when you make a failure, tighten your chin instead.
3. Exercise with a barbell on the bench for a narrow grip press
This exercise is often considered the "king" of triceps movements. If everything is done correctly, it places a strong emphasis on the long muscle of the triceps, which is not influenced by most other exercises. A narrower grip and greater elbow displacement give more emphasis to the triceps, but do not lead to discomfort in the joints.
4. Pressing the barbell on a flat bench
When you keep your hands above your head, you really pump a long triceps muscle. There are several options for this exercise, and they are all effective. When you stand, be careful not to bend over. And it is better to stand than to sit. So you get a bigger burn on your body.
5. Changed push-ups
Basically, it's one of the versions of push-ups. It's hard to spoil anything in it. However, it's a complicated movement and can be a little bit complicated for elbows, so play with your hands spaced. As a rule, keep your elbows right under your shoulders. You will get additional benefits from the basic work with this movement. To make it easier, place your hands on a slope. To make it more difficult, place your feet on the bench.
6. Taking the dumbbells back
This may surprise some of you, but the position of the wrist plays only a small role in the triceps. The relative position of the arms and shoulders affects the triceps, but changes in the wrist really only affect the level of comfort and muscles of the arms and forearms.
When lowering, use any position that is comfortable for the wrist, such as the rear grip. There will be no significant change in the engagement of the triceps unless you change the angle of the arm or shoulder. Hold-down movements with the arm fully extended and arms pressed against the sides will minimize the risk of injury. This allows the medial and lateral muscles to withstand heavy loads.
7. Retract one dumbbell back
You will get a wider range of motion by doing this exercise with one hand instead of two. This exercise stretches the long head of the triceps well. Because of the different structure and flexibility, some people may have difficulties. Experiment with different grips and instruments until you find something that works for you.
8. Push-ups from the bench
Bench push-ups are an excellent variation of the standard push-ups, which emphasizes the triceps. You can start with your feet on the floor until your abilities increase. Then place your feet on the bench.
9. Lengthening the triceps with the barbell
In fact, it's a modified form of standard headlift. Keeping your shoulders perpendicular to the floor, your elbows are in an intermediate position. You should raise the barbell from the bench and then lower it directly to your chin. This pumps the entire triceps in a fairly balanced way. Try to take a narrower grip and clench your elbows until it hurts when you do this exercise. Changes in the position of your hands will affect your triceps differently.
Back-training in the next article.....