Triceps is a shoulder muscle with three heads: long, medial and lateral. It works every time you extend a limb at the shoulder or elbow joint. But to pump up the triceps, you need to unbend the arm under load.
Choose 1-2 exercises that suit you in terms of difficulty. Include them in your workouts and alternate every week. A different type of load will prevent addiction and ensure constant growth.
Do 3-5 sets of 8-12 reps. Choose the weight so that the last repetitions in the approach are difficult, but the technique does not suffer.
1. Diamond push-ups
In regular push-ups, most of the load falls on the pectoral muscles. In diamond, due to the narrow setting of the hands, the emphasis shifts to the triceps.
Rest your palms on the floor so that the thumbs are connected, forming a “diamond”. Tighten your abs and buttocks to maintain proper body shape, drop your shoulders.
Perform push-ups in a full range, until your chest touches the floor.
2. Reverse push-ups on the bench
Another exercise without special equipment. Find a low support, turn your back to it and place your palms so that your fingers look to the sides. Thanks to this unusual position of the hands, the shoulder joint will go forward less, which means that the chances of damaging it will be reduced.
Straighten your legs, do not raise your shoulders. Lower yourself until your shoulders are parallel to the floor, and then push yourself up. Try to do the exercise smoothly, without jerking: this way you load the triceps as much as possible and do not injure the joint.
3. Push-ups on the uneven bars
This exercise can be done with or without additional weight if your muscles are not yet ready to be weighted.
Grasp the bars, do not raise your shoulders, bring your shoulder blades together. Lower yourself until your shoulders are parallel to the floor. Keep the body straight, do not lean forward: this will maximize the loading of the triceps. Push yourself up and repeat the exercise.
If you still can’t do push-ups on the uneven bars with your body weight , try doing it with an expander. Place a rubber band over the bars, insert your feet into the loop, and push up with support.
4. French bench press with a barbell
For this exercise, you can use different necks : straight, EZ or W. A curved neck allows you to grab the bar a little at an angle – it’s more convenient.
Lie down on a bench, press your feet to the floor. Raise the bar in front of you and take your straight arms behind your head. If they are perpendicular to the body, at the extreme point the triceps will rest.
Now bend your elbows and lower the barbell behind your head. The shoulders do not change their position, only the forearms work. Return the bar back and repeat.
5. Dumbbell Overhead Press
In this exercise, the triceps are first stretched under tension and then contracted to bring the arms back to the starting position.
Grasp the dumbbell pancake with both hands, lift it and take it behind your head. Now bend your elbows, lower the dumbbell and raise it again. Make sure that the shoulders do not move: only the forearms work.
6. Extension of arms with dumbbells in an incline
This exercise involves not only the triceps, but also the back bundle of the deltoid muscles. These are small and weak muscles, so don’t lift too much weight.
Lean forward with a straight back, arms with dumbbells bent at the elbows at a right angle and keep close to the body.
Extend your arms and then return to the starting position. Do not change the angle of the back, do not move the shoulders – only the forearms work.
7. Extension of one arm with support on the bench
Unlike the previous exercise, here you lean on a bench and work with one hand. Therefore, you can take more weight and better pump the triceps.
Put your left hand and knee on the bench, keep your back straight , lower your shoulders. Take a dumbbell in your right hand, bend your elbow at a right angle. Straighten it, keeping close to the body, and then return it back.
8. Extension of arms on a block with a rope handle
Turning the arms outward allows you to load more the lateral head of the triceps, that is, its outer side.
Hang a rope handle on the block, grasp both ends of it. Take a stable position, straighten your back, lower your shoulders, keep your elbows close to your body.
Pull the handle down until your arms are straight. At the same time, spread the ends of the handle, turning your elbows to the sides.
9. Extension of the arms on the block with a reverse grip
This design allows you to better load the medial head of the triceps, located closer to the inside of the arm.
Hang a regular handle on the block, grab it with a reverse grip. Extend your elbows until your arms are fully extended and bend back.
10. Extension on the block from behind the head
In the starting position, the triceps are stretched. This increases the load on the muscles and allows you to work them better.
Stand with your back to the block, grasp the rope handle and lift it above your head. Bend your elbows at a right angle, put your bent leg forward to take a stable position.
Now straighten and bend your arms.
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