Many athletes pay special attention to their hands. Massive biceps, developed shoulders are every man's dream. Do not forget about the triceps, which make the arms embossed, give them a stronger look. Therefore, during training, it is worthwhile to devote some time to exercises aimed at increasing this muscle group.
Instructions
Step 1
One of the basic exercises is the bench press. Lie on a sports bench with your head, shoulder blades and buttocks firmly pressed against its surface. Take the barbell with a grip from above, remove it from the racks and squeeze it above you, holding it at chest level. In a slow motion, keeping your shoulders still, lower the barbell towards your face. Having fixed the position, lift the projectile up again. Keep your elbows slightly bent during the exercise.
Step 2
The French press with one hand will also help to build up the mass of triceps. You will need a dumbbell that is heavy enough to do this exercise. Sit on a bench, take the projectile in your right hand, lift it up, fully straightening at the elbow joint. Lower the hand, squeezing the dumbbell, behind the head, making sure that the working shoulder remains stationary. You can also hold it with your left hand. Do not pause at the bottom point, immediately start the reverse upward movement. After doing the required number of repetitions, follow the same approach with your left hand.
Step 3
To make the triceps more prominent, include in the complex of straightening the arms back in a slope. Starting position: stand directly in front of the sports bench, spread your legs slightly wider than your shoulders, take a dumbbell in your right hand. Extend one leg one step forward and bend over so that your left hand rests on the bench seat. The hand holding the projectile should be parallel with the body and be practically pressed against it. As you inhale, lower the dumbbell down, bending your elbow at a 90 degree angle. At the bottom of the exercise, the forearm should be perpendicular to the floor. With a powerful movement, straighten your arm again, raising the projectile to the previous level.
Step 4
The next exercise requires two benches. Place them parallel to each other so that you can put your feet on one of them, resting your hands on the other. Please note: for correct distribution of the load, you need to hold on to the inner edge of the bench with your hands. While in this position, begin to slowly lower your body down, bending your arms at the elbows. Try to concentrate the tension in the triceps and with an effort, with one jerk, throw your body up to the starting position. Do as many repetitions as possible.
