Strong and pumped triceps look very attractive and are the basis for the development of muscles in the shoulders and chest. The sculpted muscles of your hands will delight and attract the glances of those around you. All you need is a willingness to follow recommendations and an iron will.
Necessary
- - bench;
- - dumbbells;
- - barbell;
- - block simulator.
Instructions
Step 1
Sit on a bench and take a dumbbell, lift it over your head so that your hand is pointing straight up. Keep your elbow steady and slowly lower the bar behind your head, fully stretch your triceps. Do not swing the dumbbell, maintain control over the weight. As you contract the muscle, straighten your arm and return to the starting position. Do this exercise twenty times for each arm in three sets.
Step 2
Stand up and bend forward. Take a dumbbell with one hand, and with the other firmly rest against the bench in front of you. Take the dumbbell back, while the elbow should be level with the shoulder, and the arm should be in a straight line. Press your hand as close to your body as possible. Lower the projectile, the elbow should remain in place, then using great force, straighten your arm to a straight back position. Repeat the exercise fifteen times for each arm in three sets.
Step 3
Lie on a flat horizontal bench with your feet parallel to each other. Press your buttocks and upper back firmly against the bench and grab the bar with a narrow grip (the distance between the thumbs should be 20-25 centimeters). Carefully remove the barbell from the racks and slowly lower it to the center of your chest. Then, with a powerful and quick movement, squeeze the bar up. Do this exercise twenty times in two to three sets.
Step 4
Sit on a bench with a back and lift the bar with a certain weight over your head. Bend your elbows and lower the barbell as low as possible behind your head, try to fully stretch your triceps. Then, with great effort, straighten your arms and return to the starting position. Maintain weight control during the negative phase of the movement. Do three sets of fifteen times.
Step 5
For the next exercise, you will need a block extension machine with a curved or straight arm. Stand two steps away from the machine (so that you can bend forward during exercise) and grab the handle shoulder-width apart. Straighten your arms fully and lock your elbows, try to keep them as close to your body as possible. Bend your elbows and slowly lower the handle to your forehead, then with a strong movement, fully extend your arms and fix the elbow joints, contracting the triceps completely. Perform the exercise twenty times in three sets.
