Triceps is a triceps muscle that works as opposed to biceps. The only difference is that its volume is much larger. That is why special attention must be paid to the pumping of this muscle group.
Necessary
- - barbell;
- - dumbbells;
- - bench.
Instructions
Step 1
For a successful workout, ventilate the area before starting. This way, it will be easier for you to do the exercises. Start each session with a general warm-up to avoid various kinds of injuries and sprains. Do the exercises slowly, without unnecessary jerks. Be sure to watch your breathing.
Step 2
One of the most effective triceps exercises that you can do at home is stretching your arms with weights from a prone position. Pick up a dumbbell weighing 1.5-2 kg. Lie on a flat surface on your back. Bend your arms at a 90 degree angle. Straighten them slowly, returning to the starting position. Repeat the exercise 10-15 times.
Step 3
Push-ups from the floor are the most common exercise that is performed to pump the muscles of the arms. Take a starting position. Spread your arms shoulder-width apart. Keeping your back straight, slowly lower yourself down. Gently return to the starting position. Repeat the exercise 10-12 times. To increase the load, gradually add the number of approaches.
Step 4
Perform a standing press. To do this, prepare a medium-sized ball in advance. Raise it over your head. Slowly lower the ball over your head. Try not to change the position of your elbows at this moment. Gradually return to the starting position. Repeat the exercise for 5-7 minutes.
Step 5
Equally effective for pumping up the triceps is the extension of the arms in an incline with a dumbbell. Stand near the bench (marvelous). Place your right hand and knee on the surface. Bend your left arm at an angle of 90 degrees, taking a dumbbell. Straighten it gently, being careful not to change the position of the elbow. Return to starting position. Repeat the exercise for each hand 15-20 times. To increase the load, change the weight of the dumbbells or increase the number of sets.
