The best exercise triceps in the gym

Often from people involved in sports, you can hear that they do not like the biceps or triceps. seemingly similar words, but the meaning quite different. Moreover, there are systems entirely different from each other exercises to develop these muscles. In this article we will examine in detail how to make a beautiful and strong triceps.

To begin with precise: triceps - a three-headed muscle that extends the forearm at the elbow joint. It is located on the back of the humerus. It consists of a long, medial and lateral heads. Train the triceps, as opposed to, for example, the biceps, is much more difficult. However, the hands will not look beautiful, if this muscle is not well primed.

The best exercise triceps in the gym

But how to draw up a drill to take the necessary time pumping hands? What exercises to choose to effectively practicing all three heads of the muscle?

Normally, with proper preparation of training plans, exercises for biceps, triceps in the gym is always included. Let us consider what kind of exercise.

Basic exercises for men at the triceps at the gym

To increase muscle mass there is a standard exercise in which several muscles and joints involved. We describe the technique of execution of the main ones.

The best exercise triceps in the gym

Dips

Thanks to this simple form push-ups you can work out all the muscles of the shoulder girdle. The additional load is not required, because the work comes with its own weight. The main thing is to do the exercise correctly:

  • arms should be positioned close to the body as possible;
  • body vertically;
  • can not raise your elbows;
  • the legs bent at the knees, but not much.

Push-ups from the bench

In another way, they are called reverse push-ups. They can do, not only from the bench, and from any exaltation. In addition to the triceps, chest muscles are loaded and the front beam deltas. This is a very simple and effective exercise of triceps in the gym. It is used even experienced athletes to give a hands beauty and prominence.

Bench press narrow grip rod

The most important thing - the grip must not exceed the width of the shoulders. The athlete lies on the bench, feet firmly on the floor. When the bar is lowered, elbows should not have to look in different directions, and the neck should touch the abdomen, not the chest. It is recommended to do a few sets of ten repetitions.

The best exercise triceps in the gym

Isolation exercises in the gym for men

the name suggests, that such exercises are aimed at the elaboration of a particular muscle. A set of exercises on triceps in the gym must include such a group, in addition to the basic exercises.

The California press

This exercise is very similar to the narrow grip bench press, however, there are some significant differences:

  1. width grip narrower than shoulder width.
  2. When the bar is lowered, its neck is at or slightly below the chin.

If you take into account the best exercises for triceps in the gym, Californian bench on the right will be among the first. Too many well-known athletes and bodybuilders have achieved with the help of his remarkable results. If you do exercise regularly, you can pump up the triceps in a short time. The main thing is not to overdo it and do not perform the bench too often. Optimally - 10 repetitions.

French bench press

Variants of use and dumbbells and barbells. If you choose the post, you need to stay on the bench so that your feet firmly on the floor. The back and buttocks should be held tightly to the bench. Straight grip, and the distance between shoulder width equal palms. Rod rests directly on the outstretched arms, then lowered his forehead. It is necessary to closely monitor so that between the shoulders and forearms was the right angle. In the lower position to fix, and then go back to the start. Pay particular attention to the fact that you can not use too much weight for yourself!

extension of the hands of

Unbend the hands of the head. First one, then another. Athlete located on the bench and lifts the dumbbell so that eventually hand looking upwardly. Starts dumbbell behind your head, elbows looking up. Back straight, allowed only a small bending at the waist. After that hand again rectified. Only works elbow. This exercise triceps in the gym for a short time when a systematic approach will give the muscles a nice relief.

The best exercise triceps in the gym

extension of the hand on the upper block

This exercise on the side and the inner head of the triceps. For proper implementation of its need to stand sideways, one hand vertical top block. It takes a step back. Back straight, bending is possible, but small. Grasp the handle arm bent at the elbow and held as close as possible to the body. After the hand position is fixed, it is rectified. Exercise is repeated 10-15 times. With the help of these exercises can be pumped beautiful triceps. Exercises for Women at the gym are not very different from those of men. Perhaps the main difference is that the selected smaller load, less weight.

The best exercise triceps in the gym

Effective exercises for the triceps in a gym for women

Very often in your training women to actively perform abdominal exercises, buttocks. A hands of proper attention is not given. Of course, this is wrong, because the beautiful hands are very attractive. Often the problem is flabby triceps. Disappoint him quite feasible by performing a systematic set of exercises, which we now consider. Particularly pleased that it is possible to carry out in the gym and at home. Each exercise is repeated 10-15 times, preferably in three sets.

Dips

This is a very common exercise on triceps. There are several options for its implementation, one of the most effective - put your feet up on the hill. For example, you can use a fitball or ordinary shop. Putting back legs, hands must be placed on the floor so that the distance between them was a little less than shoulder width. You need to descend only by bending arms at the elbows and hands fully recommended when picked up not straighten in order to control the load. By performing this type of push-ups, you need to keep the body in tension (as in Exercise "strip"), otherwise the desired effect will not reach.

The best exercise triceps in the gym

Push-ups on the side of

To begin with the girl need to lie on your side and bend your knees. Please note that the legs are held together. The support arm is on the floor; it lies along the body, hugging him. Without taking his limbs from the floor, it is necessary to lift the upper torso. Exercise is beneficial because in addition to triceps, abdominal muscles are working well. After completing 15 reps, you need to turn over and continue to push. The main thing is to raise the body of the housing due to extension of the hand that the load was precisely triceps.

Push-ups with a narrow formulation of the hands of

This is a complex exercise, in which all the body experiences a static load. Run it can not every girl here very much depends on the level of training. When the body goes down, it is necessary to closely monitor the elbows. Regarding the torso should form an angle of 45 degrees. At the bottom, before you climb, you need to take a break (literally a few seconds) and then back to the starting position.

In principle, this exercise triceps in the gym, you can successfully perform at home, if you are able to monitor the accuracy and efficiency of its implementation.

Press of dumbbells over your head

This exercise triceps in the gym include exercise and beginners and experienced athletes. We start by getting up straight, feet shoulder-width apart. Starts dumbbell behind your head (or just below the head). You must feel that the most strained triceps. Repeat the motion 10-12 times necessary, but do it slowly. Take the maximum weight is not desirable.

The best exercise triceps in the gym

Exercise simple, most importantly ensure that your elbows are pressed against the ears. There are two implementation techniques: on the one dumbbell or two. For best effect, and more careful study of the triceps, it is recommended to use the second option.

extension of hands standing

To exercise will need dumbbells and a bench or bench. Right hand need to lean on, one leg bent on the bench, the other firmly on the floor. Dumbbell is taken in one hand, and that, in turn, bent at the elbow at a right angle. It is very important that the elbow as much as possible was pressed against the body. Fixing the position, the hand can straighten. Everything is done slowly and carefully as possible. Hand can not be shaken, all focused on the triceps. In order for this efficient exercise of triceps in the gym did give results, can not go to far with the weight, otherwise do everything right just will not work. This is exactly the case when the operation even with low weight can be very productive. Exercise is performed in a number of approaches in each hand. Thus, there are many different exercises that will help make your hands pretty, muscles strong and relief. This applies to both men and women. Most importantly - do not forget that the implementation of most of these exercises still does not guarantee that the triceps in a short time transformed. It should pay special attention to is the technique of exercise, because, doing some of them wrongly (wrongly placing the body by placing the hands, not taking the weight), it is possible to spend time in vain and did not achieve any results. That is why it is very good if the execution will follow experienced coach and if you do something wrong, immediately give advice and explain the error.