Exercises for the triceps in training athletes occupy a special place, because it is this muscle attaches to the hand size and spectacular shape.Compared with the biceps, it is practically not loaded in daily life.Triceps begins under the deltoid and extends to the elbow joint.In contrast, the biceps, he works for the extension.If it is well developed, it gives a raised hand beautiful smart appearance.Coaching triceps as you can in the hall and at home.This will require dumbbells, bench, bar, as well as regular classes.
How to build your triceps at home on the bar?
equipped house bar can any man.This universal missile, with which you can build multiple muscle groups, if you regularly do the exercises on the bar at home.It has a simple construction and hardly takes place in the apartment.For the development of the muscle groups usually use the following exercise: take a neutral grip for the bar, placing one hand over the other.Pulling each time to withdraw his head to the right and to the left.The following approach to change hand positions.
How to build your triceps at home on a bench?
very common exercise - reverse push-ups from the bench.To do this, lean hands on the latest being her back, legs extended forward and stretch them to the floor.Bend at the elbows, lowering the body as low as possible, thus ensure that the work performed triceps, not to shift efforts on other muscles.Then return to the original position.
Exercise can be a slight change, if there are two benches.They put in parallel to the distance between them was of about 80-90 centimeters.In this case, the legs will not be on the floor and on the bench.The rest of the exercises are performed similarly to the previous one.
How to build triceps at home with dumbbells?
popular and effective exercise - the French press.For its implementation need to lie down on the bench with his back, hands with dumbbells take his head.Slowly straighten your hands, elbows to the side while never leaving to return to its original position.
This exercise is carried out in two ways: sitting and standing, and instead of two dumbbells, you can use a single, more severe.The disk dumbbell is on the back of hands.If the projectile is too heavy, it must submit an assistant.
to pump your triceps at home, is offered on a regular basis to do another exercise.This extension arms with dumbbells in the slope.In order to execute it, you need to rely on hand and knee on the bench, the body tilted forward, keeping your back straight.In the other hand take a dumbbell and bend it at the elbow at a right angle.Unbend a hand to the highest point of the motion, it was parallel to the floor.Slowly take the starting position.Repeat with the other hand.
Here are some simple tips on how to pump up the triceps at home, using a simple and accessible tools.
