10 best exercises for triceps

Triceps - a shoulder muscle with three heads: long, medial and lateral. It works every time, when you unbend finiteness in the shoulder or elbow. But in order to pump up the triceps to straighten the arm should be under load.

Select 1-2 suitable for your exercise complexity. Include them in your training and alternate each week. A different type of load will prevent addiction and ensure steady growth.

Perform 3-5 8-12 time approaches. Weight is selected so that the last repetition in the approach given to the difficulty, but the technique did not suffer.

1. diamond push-ups

In conventional push-ups most of the burden falls on the pectoral muscles. The diamond at the expense of the Hands narrow the focus shifts to the triceps.

Uprites palms into the floor so that the thumbs joined, forming a "diamond". Tighten your abs and buttocks, to maintain the correct shape of the body, lower the shoulders.

follow push ups the full range, floor-breasted touch.

2. Reverse push-ups on bench

Another exercise without special equipment. Find low support, turn his back on her and put his hands so that the fingers looked to the side. Due to this unusual setting of hands shoulder joint will be less to go forward, and therefore reduced the chances of damaging it.

Straighten your legs, do not lift the shoulders. Drop down to his shoulders parallel to the floor, and then squeeze himself up. Try to do the exercise smoothly, without jerking: so you maximize load the triceps and not injure the joint.

3. Dips

This exercise can be done with the extra weight or not, if your muscles are not yet ready to weighting.

Grasp the bars, do not lift the shoulders and pinch the blade. Drop down to his shoulders parallel with the floor. Corpus keep straight, do not lean forward: it will allow the maximum load triceps. Squeeze yourself up and repeat.

If you still can not perform the dips with the weight of his body, try to do it with the help of Expander. Throw with a rubber band on the boards, insert foot into the loop and pressing with support.

4. French bench press with a barbell

For this exercise, you can use various vultures: direct, EZ or W. Curved neck allows you to take up the post a little at an angle - so convenient.

Lie down on the bench, feet flat on the floor. Lift the barbell in front of you and take direct hands behind his head. If they are perpendicular to the body, at a point triceps will rest.

Now bend your elbows and lower the bar behind your head. The shoulders do not change their position, only work forearm. Return the rod back and repeat.

5. Dumbbell bench because of the head

In this exercise the triceps first stretch under load, and then declining to return the hands to the starting position.

grasp pancake dumbbells with both hands, lift it and move his head. Now bend your arms at the elbows, lower the dumbbell and lift again. Make sure that the shoulders do not move: work only the forearm.

6. extension arms with dumbbells in the slope

This exercise involves not only the triceps, but also the back beam deltoid muscles. It is small and weak muscles, so do not take a lot of weight.

Lean forward with a straight back, hands with dumbbells bend in the elbows at a right angle and keep close to the body.

Straighten arms and then return to starting position. Do not change the angle of the back, do not move the shoulders - only work forearm.

7. Extension of one hand relying on the bench

In contrast to the previous exercise, then you rely on the bench, and one-handed operation. And because you can take more weight and better pump triceps.

Put on the bench, his left hand and knee, back keep straight, Shoulders slumped. Take a dumbbell in your right hand, bend the elbow at a right angle. Straighten it, keeping close to the body, and then return back.

8. extension arms on the block with a rope handle

Hand out a turn allows more load lateral head of the triceps, ie its outer side.

Hang on a block rope handle, grasp both its end. Adopt a stable position, back straight, lower the shoulders, elbows held close to the body.

Pull the handle down until the hands are not straighten. At the same time dilute the ends of the handle, turning the hands elbows to the sides.

9. hand extension to block reverse grip

This design makes it easier to load the medial head of the triceps, located closer to the inner part of the arm.

Hang on the block normal grip, grasp it reversed grip. Unbend elbows until complete straightening arms and bend back.

10. Extension on the block because of the head

In the initial position triceps stretched. This increases the strain on the muscles and allows them to work better.

Stand with your back to the unit, grasp the rope handle and lift it over your head. Bend your elbows at a right angle, set the leg bent forward to take a strong position.

Now straighten and bend your arms.