The triceps muscle of the shoulder or extensor of the arm, as has been repeatedly said, forms 2/3 of its volume. But it is important to pump triceps not by itself, but with biceps so that there is no hypertonicity of one of the antagonists. Triceps exercises with dumbbells will help you build powerful arms. They can be completely performed at home.
You will need a narrow bench.
You can put 3 stools in a row and put an elastic thin rug on top of them.
This exercise mimics the bench press with a narrow grip, only performed with dumbbells and is suitable for home workouts.
Next, take a horizontal position, at the same time throwing dumbbells over your chest and straightening your arms.
We try to bring the elbows to the body, they do not need to be parted to the sides as in the presses on the pectoral muscles.
Perform the exercise 8-10 times in 4 sets. You can replace it with this variation or alternate approaches:
Note that in this position, the load is better removed from the chest and shoulders, more going to triceps. After you can expand the brush to its original position for a change.
The main thing is not to wring your hand and do not lower the dumbbells below your chest. In the latter case, a substantial part of their weight will go to the front bundles of deltoids.
We work slowly, we do weight lifting on the exhale, and lower the dumbbells back on the inhale.
No throws of weight on the chest, no shocks.
If you are trying to push the weight to a high point or bend, the selected weight is too large for you. Remove excess pancakes from dumbbells
Sit on a chair with a rigid vertical back. Rocking chairs will definitely not suit you. Take the dumbbells and put them on your lap - from this position it will be convenient to throw them up.
It is more convenient to do this exercise with one hand, since you can help the second to set the dumbbell to its original position. So you can take more weight on hand than with the synchronous double version. By the way, a single option can help you when one hand is stronger than the other.
Therefore, we consider the option with one dumbbell:
You can take the palm of the top by the elbow - as you feel comfortable.
Perform 10-12 repetitions for this exercise in 3-4 sets for each arm.
If you in the last repetitions cannot extend your arm yourself, help with your second hand. But controlled bending under the force of gravity of the dumbbell, the working arm must necessarily withstand itself. This is a negative work.
This is allowed only in the last repetitions. If it starts from the very first repetition, the weight is too large.
It should be reduced, otherwise you risk getting a sprain.
There is a variation of this exercise that affects both hands:
And you need to try to reduce your elbows to your ears.
It is important to control the elbows so that they are fixed and do not move during the movement. When lying down, this is easier to achieve, so consider the following exercise.
A very effective exercise with dumbbells for triceps. It is often recommended for the development of the triceps, but, unfortunately, is not suitable for everyone.
Someone after him begins to hurt his elbows.
If this happened to you - try practicing with bandages, drink chondroprotectors in parallel. Did not help? Pick something else, as your elbows are heavily loaded in this exercise.
In the first exercise, you assembled a bench of three stools - we will need it again.
Next, carefully lie down on our bench, transferring dumbbells to the chest.
That is, the arms to the elbow are no longer perpendicular to the floor, but have a slight inclination towards the head. This position is necessary for the triceps to work the entire exercise. With a perpendicular arrangement of the shoulders, at the time of complete bending of the arms, the triceps relaxes.But the French bench does not allow this.
Keep your elbows apart. They need to be kept as close to each other as possible.
Use the dumbbell grip as if you were holding a barbell. Then they can be deployed.
That is, you can do 4 approaches, 2 of which can be performed with this grip, and 2 can be done in parallel.
The number of repetitions is 8-10.
Quite difficult from the technical side, but useful exercise for triceps with dumbbells.
You can do it while standing, or you can lie. The second option is inconvenient in that the back will interfere with unbending arms. Therefore, you have to spread your elbows a little to the sides.
It turns out that in this position the hands will be without support and held at the expense of the back. In addition to triceps, the back will also be loaded along with the rear deltoids. It is better not to allow this, therefore, the exercise is more correctly performed exactly while standing.
Pay attention to the sensations - if such an exercise causes you discomfort or pain - you are doing something wrong.
Together with triceps you can swing your shoulders. One of the basic exercises for them is the bench press sitting behind the head. Why not do the same with dumbbells.
Do 3-4 sets of 8-10 reps.
On the one hand, triceps here do not work at full amplitude, as in the bench press, but on the other hand, they are well loaded together with the muscles of the shoulders.
How to swing triceps:
Inaccurate movement, work with weights that you are not ready for can damage the tendon. Therefore, calculate your strength and follow the technique.
If you work without gloves, make sure that your hands are not sweaty.In extreme cases, there is talc, chalk, sports magnesia.
Now you know how to pump triceps with dumbbells at home. One day, there will be fewer dumbbells, and your muscles will need a barbell. So you have to go to the gym!