The triceps largely determines the appearance of the hand, since the thickness and relief depend mainly on it. This triceps muscle of the shoulder is swinging on simulators, with dumbbells or with a barbell, but the easiest and most affordable way is to pump triceps with dumbbells.
Instructions
Step 1
Before starting a workout, you need to warm up the muscle by doing a warm-up. To do this, take small dumbbells weighing from 3 to 8 kg and perform several light movements, you should only feel the minimum weight in your hands. Warm-up is necessary in order to prepare the triceps for a full workout, to protect against possible injuries already in the process of performing the exercises.
Step 2
When training triceps, follow the correct execution of the exercise - the load should be felt in the desired muscle. To begin with, it is recommended to take dumbbells weighing 8-10 kg and do 2-3 sets of 6-12 movements. If the weight of the projectile is too heavy, it can cause injury. After a while, when you feel that the previous weight of the dumbbell no longer gives the proper sensation of load in the triceps, and you can do more than 12 repetitions in one approach, you can gradually raise it.
Step 3
The most popular exercise for pumping triceps with dumbbells is the dumbbell extension from behind the head. You can perform this exercise while standing and sitting (in a standing position, a noticeable load is also exerted on the back), with dumbbells in one hand. The sports equipment rises above the head on a straightened arm, then falls behind the head. The elbow looks up, the lower back is slightly bent. Feel the weight of the dumbbell, stretch the muscle, take a deep breath and smoothly straighten your arm, exhale. Repeat the exercise with the dumbbell in your other hand. It is also possible to connect both hands at the same time, but the load will be given to the secondary muscles to a greater extent, which reduces the efficiency.
Step 4
The bent-over arm extension is another dumbbell exercise for training triceps. The legs are firmly spaced and slightly bent at the knees, the body is tilted forward, the free hand rests on the knee, the working hand is bent at the elbow and pressed to the body. Inhale, the working hand powerfully, making an effort, straightens back, unbending at the elbow to a straight position, exhale. After completing the required number of repetitions, repeat the exercise with the other hand.
Step 5
There are also several basic principles for properly pumping triceps with dumbbells. Most exercises are isolated, without the participation of other muscles, so when performing the approach, a load on the triceps should be felt. Make sure that the shoulder remains motionless while doing this. All exercises are performed without jerking, slowly and smoothly. Try to choose the right weight - in the middle and final stages of the exercise, the weights should be felt in full.
