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In all multi-joint basic movements, the load also falls on the anterior deltoids and pectoral muscles. The press also performs static work in almost all triceps exercises.

• Choose the right working weight and determine the range of repetitions. For massive triceps, combine both strength work (8-12 reps) and pumping (15-20 reps) into your training schedule. But remember that the exercise will not be effective if you do not feel the muscles working. You should feel your triceps contracting and stretching with each repetition.
• Gradually increase the weight of the additional weight when doing dips. This is one of the most traumatic exercises for the elbow joints. It is better to place this exercise closer to the final part of the workout and work with a relatively light weight.
• When performing French presses, it is fundamentally important to concentrate on stretching the triceps during the negative phase of the movement (during the descent). It should be 2 or even 3 times longer than the upward movement of the projectile. The whole benefit of this exercise lies precisely in this. In other movements you will not be able to stretch the medial head as much. Although the emphasis should be on the negative phase in all exercises for this muscle group.
• Minimize cheating (swinging of the body) when performing arm extensions on the upper block. Rocking deprives this exercise of any meaning and removes all the stress from the triceps brachii muscle.
• Use everything available methods increasing the intensity of training. The triceps are a relatively small muscle group: if you want to see noticeable progress, you need to hit it hard. Doing partial reps after reaching failure, asking a partner to help you do a couple extra reps, finishing off with light weights after each heavy set are all great for the triceps. But don't overdo it. This muscle also works actively during chest and deltoids training. Doing too many triceps exercises can ultimately lead to overtraining and lack of growth.
• Make the most of your rest time between sets by stretching your triceps. The more flexible your muscles are, the more comfortable you will be in performing exercises in full amplitude. It will also improve pumping and neuromuscular communication, stretch the fascia and reduce the likelihood of injury.
• Experiment with your split program. Triceps can be trained together with the chest, back, shoulders or biceps. Choose the option that suits you best, or alternate variations monthly.
• Breaks between approaches should not exceed 1-1.5 minutes. This way, the flow of blood into the working muscles will be maximum, and the muscles will not have time to cool down after intense exercise. Perhaps the only exception is the close-grip heavy bench press, where more rest is allowed for recovery.
• If you train your arms on a separate day, work in supersets - work your triceps first, and then move on to your biceps. The triceps is a larger, stronger muscle that requires more heavy loads to grow. Therefore, it is advisable to load it first while you are full of energy. In addition, while you are doing the biceps, the triceps will be resting, so you can reduce the rest time.

The best exercises to work your triceps

The more intense your workouts, the more prerequisites for triceps growth you will create. Together with the blood, everything necessary for hypertrophy will enter the working muscle group.

However, this does not mean that arm training should last several hours, during which you will have time to do 10 or more exercises. To fully work out all 3 triceps bundles, 3-4 exercises are enough, which will take a maximum of 30-40 minutes. Let's look at the most effective exercises and their features.

Close grip bench press

This exercise is a basic exercise for the triceps muscles. Don't take its name too literally: the distance between your hands should be only slightly narrower than the width of your shoulders. This will ensure a full contraction of the triceps and will protect you from discomfort in the hands, shoulders and elbows.

Throughout the entire approach, it is important to keep your elbows as close to your body as possible, then the efficiency of this exercise will increase. If you have difficulty keeping the barbell level, do the Smith press with a close grip. This will make the exercise more isolated, as it will reduce the load on the stabilizer muscles.

French press

This is one of the best exercises for pumping up the triceps. It allows you to focus the load on the contraction of the long and medial fasciculus, and it is they who set the visual “massiveness” of the arm. To do this, lower the projectile as low as possible and take a short pause at the lowest point.

Remember that this version of the exercise is dangerous and requires good stretching, so you need to adequately assess your strength and not overdo it with working weights. Large weights (from about 50 kg) are also guaranteed to “kill” your elbows. Therefore, this exercise should be placed second or third in your program and done as technically as possible.

Most often, the French press is done lying with a barbell on a horizontal bench:

Using dumbbells can slightly reduce the stress on the ligaments and tendons of the elbow joint, although the movement becomes a little more difficult. However, with a narrower grip, you can lower the dumbbells even lower and stretch your triceps more:

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Dips

This is a multi-joint exercise in which the load is distributed between the pectoral muscles and triceps. To target the triceps brachii muscle specifically, keep your body straight throughout the entire approach. No forward bending or rounding of the thoracic spine. Keep your elbows close to the body, and do not spread them to the sides, otherwise the entire load will shift to the lower section pectoral muscles. In this case, it will be good if the distance between the bars is only slightly wider than the shoulders.

There is no need to go as deep as possible; this will only lead to discomfort in the shoulder joints and ligaments. Lower yourself down until you form a right angle between your forearm and upper arm. When you can easily work out 3-4 sets with your own weight, performing at least 15 repetitions, use additional weights.

Extension on the block

This is an isolated exercise for local development of the lateral head of the triceps. Although this is the smallest part of the muscle, you need to devote no less time to it than the rest, since it is this that sets the “horseshoe” shape of the triceps. This exercise usually ends your arm training.

To ensure maximum blood flow to the triceps brachii muscle, work with light weights without supporting yourself with your core. Don't forget to focus on the negative phase of the movement. At the moment of full extension of the elbow joint, tighten your triceps as much as possible for 1-2 seconds. The number of repetitions is at least 12. Press your elbows to your ribs throughout the entire approach.

To “hook” as many muscle fibers as possible, use all available in your gym handles and vary your grip from wide to narrow (from workout to workout, not within the same one). This triceps exercise can also be done in a crossover.

The most common option is extension with a rope:

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Push-ups

The triceps come into play perfectly when performing with a narrow position of the arms. This is an ideal exercise for home workouts. To further target the lateral triceps, point your hands with your fingers facing each other. The elbows will be directed in different directions, but in this particular case it will only increase the peak contraction. It is also worth doing plyometric push-ups (with clapping) from time to time, they are great for developing the explosive power of your triceps.

This also includes reverse push-ups from a bench or any other elevation:

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This exercise is similar to a regular dumbbell bench press. The difference is that the grip here is neutral, that is, the palms are facing each other, and not towards the legs. When lowering the dumbbells, try to keep your elbows as close to your body as possible, rather than out to the sides. In this case, there is no need for the projectiles to touch; keep them at a short distance from each other.

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Kickbacks

This exercise involves moving the arm back with a dumbbell while the athlete himself is bent over. Kickback can be performed with one dumbbell alternately or with two at once.

1. Increasing working weights. The method is fundamentally important for basic exercises, but for isolation it is advisable to gradually increase the weight used - of course, without sacrificing technique. This is done like this: you did 3 sets of bench press with a narrow grip with a weight of 80 kg for 10 repetitions. For your next workout, try lifting a weight of 82.5 kg. Most likely, you won’t be able to do 10 reps in all sets, but it will come out to about 10-8-6. Continue with this weight until you can do 10-10-10. After this, increase the working weight by another 2.5 kg.
2. Increasing the number of repetitions. Let's say you were able to do 3 sets of strict barbell French presses for 12 reps. Weight does not play a role in this case. In your next workout, try to do 13 repetitions without compromising your technique or increasing the rest time between sets. Next time - 14, then - 15. After that, slightly increase the weight of the barbell, drop again to 12 repetitions and repeat all over again.
3. Increasing the number of approaches. When you can easily complete 3 sets of any triceps exercise, do another set. The number of repetitions and rest time remain the same. Increasing your training volume (within reasonable limits) is a powerful stimulus for growth.
4. Adding new exercises. This technique is only suitable for experienced athletes. If you feel that three or four exercises are no longer enough to properly pump up your triceps, add one more exercise to your program. Start with light isolation, and if this is not enough, complete the arm workout with a French bench press with a barbell or dips with additional weight. Painful sensations are guaranteed the next day.
5. Reducing rest time between approaches. It will be difficult at first, but with experience your muscles will become more resilient: you will not lose productivity using minimal rest time. The blood supply to the muscles will be much stronger.
6. Increasing the number of workouts. This option will help athletes whose arm muscles stubbornly refuse to grow. There are many reasons for stagnation, but in most cases, more frequent and intense training successfully solves the problem. Train your triceps twice a week: the first time with your chest, the second time with your biceps. You can do lighter workouts in supersets to achieve maximum pump. This should help you build up your arms.

Training program

Any gym has everything you need for a full triceps workout. No special equipment is required. A dumbbell row, bench presses, different barbells, a set of discs and a block exercise machine for extensions can be found even in an old basement gym.

To evenly load all three bundles and create the prerequisites for muscle growth, we recommend using the following scheme:

It will be a little more difficult to fully train your triceps at home, since the choice of exercises is reduced. All you need is a barbell, a set of discs and collapsible dumbbells. Home beams will also be useful; they are conveniently attached and do not take up much space.

You can pump up your triceps at home as follows:

While dialing muscle mass(and during drying too) the triceps are most often pumped on the same day as the chest:

Another great option is arm day, when triceps are combined with biceps:

Hello friends!

Lately I have begun to devote little time to materials related to certain muscle groups. I hasten to correct the situation. Today we’ll look at triceps exercises, or rather the best, in my opinion, exercises for developing our triceps brachii muscle.

The triceps functions as an extensor of the shoulder and forearm at the elbow joint. The triceps consists of three heads:

• Long (back)
• Middle (medial)
• External (lateral or lateral)

All three bundles work differently and do different amounts of work. For example, the middle head is almost always involved, while the long and outer bundles may work weaker; it should be noted that with any extension of the arms, all three triceps bundles work. How a particular bunch will work depends on the type of exercise, technique and load you give to the triceps. Now let's look at the exercises that in the best possible way contribute to the development of the above heads.

Exercises to develop the long head of the triceps

To develop, as a rule, the lagging long head of the triceps, it is necessary to take into account that the closer the elbows are to the body, the greater the load on the long head.

• Dips with elbows pressed to the body
• Close-grip bench press on a horizontal or inclined bench upside down (elbows pressed to the body)
• Arm extensions vertical block in front of you with a reverse grip

Exercises to develop the outer (lateral) head of the triceps

• Close-grip bench press on a horizontal or inclined bench upside down
• French press on a horizontal bench with a barbell or dumbbells ( attention: )

Exercises to develop the middle (medial) head of the triceps

• Any push-ups with a narrow grip (on parallel bars, from the floor, from a bench)
• Overhead arm extensions with a barbell, dumbbells or vertical block
• Arm extensions on a vertical block in front of you with a straight grip

Knowing the list of the best triceps exercises, you can design a workout in such a way that the load is applied to the entire triceps, i.e. for all bundles at once. For example:

1. Close grip bench press (4 sets of 8-12 reps)
2. French bench press with a barbell (3 sets of 10-12 repetitions)
3. Arm extensions on a vertical block in front of you with a forward grip and a reverse grip (2 sets of 12 repetitions for each grip)

Conclusion:

Start with basic exercises, in our case: bench press and dips. All other isolation exercises at the end of the workout. A lot of energy is spent on basic exercises. You simply won't be able to complete them 100% after isolation. Basic exercises more important for the development of muscle mass. Also, when choosing exercises, it is necessary to focus on the parts of the triceps that are lagging behind in development.

That's all for today. I hope it was useful.

To build up large muscles in your arms, you need a set of exercises with which you will achieve maximum results; You can’t just work on the machine for hours on end. We present to your attention a wonderful guide for beginners with exercises and explanations for building muscle mass in your arms! Find out more about how to pump up your arms.

“Hey kid, flash those biceps!” I'm pretty sure many people who are serious about weightlifting have heard this before. People are fascinated by muscles. Biceps and triceps are two muscle groups that people just love to show off. By the way, many of those who train with weights, I'm sure, started by working on their arms.

To build up large muscles in your arms, you need a set of exercises with which you will achieve maximum results; You can’t just work out on the machine for hours on end every day. Training your arm muscles is quite a fun activity. It seems that many people “know the best practices”, but at the same time they all have different points of view on it. This article is not intended to impose anyone's opinion on you. She simply describes one vision for building arm muscle mass, based on research and experience.

Biceps

As the name suggests, it is a biceps muscle. It consists of a short and a long head. To maximize your biceps development, you need to give equal attention to both of them. The main way to “get” to each of the biceps heads is to frequently change grip and hand positions while performing biceps exercises. I will go into this in more detail later.

The brachialis muscle is the second part of the biceps. It starts deep in the biceps and is visible on the outside of the biceps and in the upper part of the forearm. It is extremely rare to find a well-developed shoulder muscle in people who do not specifically train it.

The brachialis muscle not only affects the size of the forearm and the strength of the entire biceps, but also increases over time the “maximum point” that many people strive to achieve. I truly believe that the shoulder muscle can and should be developed.

I often see guys in my gym, my age, who perform an incredible number of single exercises for biceps with the goal, I quote: “Pump up muscular arms.” I absolutely disagree with this. Would you try to build huge shoulders using only single exercises, such as flyes? Of course not. So why behave differently with biceps?

Now, when I talk about single exercises, I don't specifically mean concentration or isolation curls. I'm talking about arm curls in general.

Barbell curl

A compound exercise is an exercise that uses more than one muscle group. These include deadlifts, presses, rows and squats.

You can often hear that curls with barbells and dumbbells are complex exercises for the biceps. This is said by the same people who recommend not pacing yourself during exercise. Why? Because the pace forces other muscle groups to work. Do you see what I'm getting at?

By limiting the work of other muscle groups, the essence of the complex exercise is lost. Therefore, I classify any type of arm curl as a single exercise. Many will decide that then there are no exercises left to develop biceps. Let me shed some light on this issue.

Biceps rows

That's right, bicep rows. Have you ever done a bent over row and felt a strong contraction in your biceps? The biceps row is very similar to this. Essentially, you're doing a bent-over row, but you're lifting the weight with your biceps.

Place a long bar on the bottom crossover block for a crossover in your gym. Lean forward about 45 degrees. Grasp the bar with an underhand shoulder-width grip. Raise it towards your upper abdomen. Concentrate on working your biceps as you lift.

When you perform this exercise correctly, you will feel a contraction and pumping of your biceps that you have never felt before! This will obviously work some of the back muscles, but any compound exercise will also have an impact on other parts of the body.

You may doubt the effectiveness of this exercise, but I encourage you to try it. I'm sure that once you do it, it will become part of almost every biceps exercise you do!

The same principle can be applied to close grip rows. Instead of pulling down to your sternum, focus more on engaging your biceps as you pull down to your collarbone. This variation of execution is also beneficial for the brachialis muscle.

Other exercises for biceps

In addition to various variations of biceps rows, I will now list those exercises that are most suitable for beginners.

Focus on the upper biceps and brachialis muscles:

Emphasis on the lower biceps:

All of these exercises are aimed more at general muscle building than at honing individual muscle areas. I recommend performing this training complex at a pace of 1 second for effort and 1.5-2 seconds for relaxation.
The biceps are a muscle group that is designed for slower movements, so a slow pace of their execution plays a big role here. But many people do not attach importance to this. Different muscles perform different functions.

Let's take the triceps for example.
We use the triceps to produce a sharp, powerful blow. Therefore, a more intense pace of exercise would be appropriate here. While the biceps are involved in slower actions, such as carrying some kind of weight or things. Common sense would dictate that a slower pace of exercise is much better for achieving muscle gains.

We use the triceps to perform a sharp, powerful strike.

As I said before, people often mistake barbell curls for a compound exercise. I cannot agree with this, since I consider it the main exercise for developing biceps exclusively. I also disagree with the idea of ​​not tempoing while lifting weights. The body works as a whole.

Digging a little from the topic, I will give the process of sneezing as an excellent example. When sneezing, it is impossible to use only a certain part of the body. By trying to do this, you are going against the body's natural reflex. The same thing happens when doing barbell curls.

If there is slight movement in hip joint allows you to lift a little more weight, use it. But you need to do everything with a sense of proportion so that it doesn’t look like you’re trying to make love with weight. And also you should not deviate, as this can cause serious injury.

Very little hip movement is needed to help lift the weight. And remember that biceps are weakest in a straight position. And at an angle of 90 degrees they are at the peak of contraction.

Keeping the pace helps the biceps at their most weak position, as well as in a state of maximum strength. This is my theory, and I'm not saying that other theories are not true. But I see the logic in it and that's why I think it's effective.

Triceps

The triceps is a triceps muscle consisting of a long, lateral and medial head. I repeat that for the full development of the triceps, it is necessary to pay due attention to each of its parts.

Changing focus on different muscle heads occurs due to changing the position of the elbows. To understand how this is done, think about doing a French press with dumbbells. If the elbows are spread wide, the load will mainly go to the long head.

The closer the elbows are to each other, the more emphasis is placed on the lateral head. Due to the anatomical location of the medial head, it is quite difficult to isolate. But many people I've talked to have found that pressing with a shoulder-width grip underhand is extremely effective for developing this part of the triceps.

People who train at my gym often use single exercises for both biceps and triceps, leaving out “everyday” exercises such as close-grip bench presses. The difference between biceps and triceps is that the latter require more isolation. This is largely due to the fact that, compared to the biceps, the triceps heads are located more separately.

Triceps Exercises

Before I list the exercises that I consider most effective for building triceps mass, I want to talk about the technique of performing some exercises.

The “close grip bench press” sounds quite simple and straightforward - a bench press, only with your hands closer together. This is quite correct. Some, however, believe that the hands should be placed at a distance of 10-12 cm from each other. I don't agree. At this distance there is a large load on the hands. This bench press variation also works the triceps because the shoulder part of the arm is close to the body.

You will find that your elbows flare out much less when you place your hands shoulder-width apart or slightly narrower. In addition, in this position there is not much stress on the hands. I recommend performing bench presses with a narrow grip this way.

Bench barbell extension “Skull crushers” gives a decent load on the elbows. To reduce it, you need to place the bar behind your head, and not at forehead level. In this position, you will need to move the shoulder part of the arm back a little. Another advantage of this variation is that it puts more strain on the triceps.

I mentioned French presses earlier. Personally, I no longer do them. They cause elbow pain and I can't even tell you how these exercises are done safely. It's a good idea to warm up your elbows before doing these presses. Try it out and find out what works for you. If you feel pain in your elbows, shoulders or hands...STOP!

Regarding all other triceps exercises, I advise you to perform them in a way that is convenient for you. If you regularly change the position of your elbows, then without a doubt the load will go to all heads of the triceps.

Think like this. If the elbows are located close to the body, then the part of the triceps that is furthest from it will swing first and vice versa. That's enough general rule and is not absolute for everyone, but it can tell you what needs to be done to shift the focus to the desired area.

I will now present a series of exercises that I believe will be most effective for beginners.

The triceps is one of the main muscles of the arm, both anatomically and externally. Its essence is that it extends the arm and helps manipulate the arm: when bending. That is, it is not enough to just have developed biceps to perform some strength elements. Triceps are a significant part of the entire arm's work. It not only extends the arm and helps with lifting, but also protects the joints from stress. And also, if you pump only the biceps, you will get sloppy appearance and a disproportionate hand.

Anatomy of the triceps brachii muscle

The structure of the triceps is shaped like a horseshoe. This is the back surface of the arm, which extends from the shoulder to the elbow joint. The triceps, as the name suggests, consists of three heads: long, lateral and medial.

• Long head of triceps attaches to the subarticular tubercle of the scapula and is located with inside hands.
• Lateral head of triceps is a long muscle that occupies almost 2/3 of the entire triceps. It originates from the shoulder bundle and is located on the outside.
• Medial head of triceps stretched from the back of the humerus to the elbow joint. This is the smallest muscle that divides the other two at the top, but connects them at the bottom, thereby forming something like the letter “v”.

Triceps function

The main function of the muscle is to extend the arm at the elbow joint. Just like the biceps helps flex the forearm, the triceps returns the arm to its starting position. Also, it allows you to protect your joints from heavy loads. The latter function is best handled by the medial head of the triceps. In addition, the triceps helps the shoulder bring the arm towards the body, due to the fact that the length of the muscle reaches the shoulder.

Anatomy of the arm muscles (biceps & triceps): a complete educational program with all the subtleties and secrets...

By arms, people most often mean BICEPS. However, in addition to the biceps, there are also TRICEPS and FOREARM. See explanatory photo below:

Well, let's look at each component in order. Let's start with the biceps.

BICEPS

The biceps consists of two heads:

1. The longus (long tendon, but the muscle is small) is located on the outer part of the arm.
2. The brevis (short tendon, but large muscle) is located on the inside of the arm.

Both heads have their origin on the scapula, only in different places... in other words, both heads are connected into one tendon, which is located next to the elbow joint. Subsequently, both heads form a common belly, which passes into a powerful tendon (the tendon itself is attached slightly inward (to the side of the forearm)), which is attached to the radius, and despite their name, both heads have the same length, because the long head has in fact, a longer tendon with which it is attached below to the bone.

The biceps flexes the forearm and rotates it outward (this is supination), which means that in addition to the fact that the biceps can simply bend the arm at the elbow joint, it can also supinate it (i.e., turn the palm towards the thumb).

Through the short head, the biceps takes part in adducting the arm, and through the long head, abducting the arm.

In addition to the biceps, the anterior group of shoulder muscles also consists of the brachialis muscle, which is located below the biceps, as if pushing it outward. The main function is to flex the forearm.

FOCUS ON THE BICEPS HEADS

According to statistics, there are no problems with the development of the short head (the one located on the inside of the arm), it responds perfectly to the load, and grows well from any bending of the arm. But with the development of the long head, the one that is located on the outer part of the arm, most people have problems!

• In order to fight the outer head (long), you need to move your elbows as far behind your back as possible, this is the only way to engage the outer part of the biceps.
• In order to fight the internal head (short), on the contrary, you need to bring your elbows forward as much as possible.

GRIP when working on BICEPS

• The wider your grip, the more the inner head will work.
• The narrower your grip, the more the outside head will work.

BRACHIALIS

This is the shoulder muscle and plays a very important role. It is located under the muscle (i.e. under the biceps) and is involved in most of the work when training the biceps (about 50-70% takes over). It is this muscle that allows you to lift heavy weights in standing barbell curls, not the biceps itself.

Best exercises for training biceps:

• Reverse grip barbell curl

TRICEPS

The triceps consists of three heads:

1. Lateral head (aka external)
2. Medial head (also known as the middle or small ulnar head, located next to the elbow)
3. Long head (also internal, attached to the shoulder blade from behind)

• The outer head begins at the top of the humerus near the shoulder joint and forms the outer side of the upper arm.
• The medial head is located on the humerus and is partially covered by the other two heads.
• The long head begins on the scapula bone and is located on the inside of the shoulder section of the arm.

All three heads are in the same ligament, in the area of ​​the elbow, and that is why all three heads work simultaneously in all exercises that involve the triceps. However, each head is not trained evenly! Those. each of the heads receives its own degree of load (this depends on the mechanics of performing a particular exercise).

Each of the 3 heads (connected, because they work in conjunction) but they can be either short or long. This matter depends on your genetics. And by the way, you can easily check this and find out which one you have:

• If your triceps are short, they will look longer and bulkier.
• Well, if it is long, then the triceps looks short with a peak.

According to body type, most often mesomorphs and endomorphs have long and massive triceps muscles. But ectomorphs, on the contrary, most often have short triceps with a peak. Of course, in mesomorphs and endomorphs, the mass of the triceps will grow faster, but in ectomorphs, the triceps muscles will look more athletic from the point of view of AESTHETICS.

The triceps have two main functions: straightening the elbow joint and bringing the arms towards the body.

The best exercises to train your triceps:

• (emphasis on triceps)

For dessert - a video on the topic of today's article, they start talking about the biceps muscles from 12.33 minutes, about the triceps from 43.50 minutes, about the forearms from 18.19 minutes:

Best regards, administrator.