2023-12-22 13:07:56
The triceps, or triceps muscle, is one of the main muscles of the arm.
It is located on the back of the shoulder and gives it a raised appearance. Strong triceps can also improve performance in certain movements, such as the barbell chest press. We have collected ten exercises for training triceps in the gym and at home.
Effective triceps exercises
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Exercise #1
Extension of arms in the upper block
Classic triceps exercise in the upper block. For more thorough muscle training, you can use a rope handle.
How to do it:
Stand in front of the machine, place your feet hip-width apart, grab the handle with an overhand grip slightly narrower than shoulder-width apart. Bend your knees slightly, lean your body forward and press your elbows towards your body.
As you exhale, pull the handle down and straighten your arms completely.
As you inhale, gently bend your arms and return to the starting position.
Technique for performing arm extensions in the upper block
Exercise #2
Bent over arm extension with dumbbell
The exercise uses not only the triceps, but also the back muscles – they maintain a stable body position.
How to do it:
Stand straight, place your feet hip-width apart, take a dumbbell in your hand. Push your pelvis back, leaning forward with a straight back, until your body is parallel to the floor. Place your free hand on your thigh. Bend your arm with a dumbbell and lock your elbow near your body.
As you exhale, straighten your arm at the elbow joint.
As you inhale, slowly lower your arm and return to the starting position. After completing the desired number of repetitions, do the exercise on the other side.
Technique for performing bent over arm extension
Exercise #3
Extension of the arm with a dumbbell from behind the head
In addition to the triceps, the movement involves the back and core muscles, which help stabilize the body position and support the weight of the dumbbell.
How to do it:
Sit on a bench, spread your legs wider than your pelvis. Take the dumbbell in your right hand and lift it, fixing your left hand on your right shoulder.
As you inhale, bend your elbow so that the dumbbell is behind your head. Make sure your shoulder remains in the same position throughout the exercise.
As you exhale, straighten your arm, pointing the dumbbell upward, and return to the starting position. After completing the desired number of repetitions, do the exercise on the other side.
Technique for performing arm extension with a dumbbell from behind the head
Exercise #4
French bench press with dumbbells
The French press is a popular exercise for working the triceps. It requires well-developed coordination: to reduce the risk of injury, special attention should be paid to technique and control of movements.
How to do it:
Take dumbbells in your hands, lie down on a bench, place your feet slightly wider than your shoulders, maintaining a natural arch in your lower back. Place your arms straight in front of you above your shoulder joints.
As you inhale, slowly bend your elbows, pointing the dumbbells toward the floor. Make sure your shoulder remains motionless.
As you exhale, straighten your arms and return to the starting position.
Technique for performing the French dumbbell bench press
Exercise #5
French press with dumbbell standing
The standing French press also allows you to work the triceps without using other muscle groups. The exercise must be performed slowly and under control.
How to do it:
Stand straight, place your feet shoulder-width apart. Hold the dumbbell with both hands and straighten your arms above your head.
As you inhale, slowly bend your elbows, lowering the dumbbell behind your head. Make sure that your elbows are pointed up, your shoulders remain motionless, and your back remains level.
As you exhale, straighten your arms and return to the starting position.
Technique for performing a French press with a dumbbell while standing
Exercise #6
Close grip bench press
With this pressing technique, most of the load goes to the triceps, the pectoral muscles perform an auxiliary function.
How to do it:
Lie down on a bench, place your legs slightly wider than your shoulders, and press your feet firmly to the floor. Grasp the barbell with a straight, closed grip, shoulder-width apart or slightly narrower. Remove the barbell from the rack and position it above your shoulder joints.
As you inhale, smoothly lower the barbell to the bottom of your chest, directing your elbows along your torso.
As you exhale, straighten your arms and return to the starting position.
Technique for performing bench press with a narrow grip
Exercise #7
Diamond push-ups
The exercise includes the triceps, deltoids and pectoral muscles. Diamond push-ups also work your core muscles.
How to do it:
Take a lying position. Place your hands under your chest so that your thumbs and index fingers touch, forming a triangle. Squeeze and lower your shoulder blades, fix your body in a straight line from your heels to the back of your head.
As you inhale, lower yourself, directing your elbows along your body. Try to touch your chest to your palms.
As you exhale, straighten your elbows and return to the starting position.
Diamond push-up technique
Exercise #8
Dips
The movement involves the triceps, pectoral and deltoid muscles. To make the exercise more difficult, you can use additional weights, such as a weighted belt.
How to do it:
Take a position on the parallel bars with your arms straight, cross your legs and slightly bend your knees. Squeeze your shoulder blades and straighten your shoulders.
As you inhale, bend your elbows and slowly lower yourself, pointing your elbows back. Lower yourself until your shoulder is parallel to the floor or slightly lower.
As you exhale, straighten your arms and return to the starting position.
Technique for performing push-ups on parallel bars
Exercise #9
Reverse push-ups
This variation of push-ups is suitable for beginners: the load is lower, but due to the unnatural position of the shoulder joint, you will have to pay special attention to technique. It is important to perform the movement under control and with a gradual increase in amplitude. To make the exercise easier, you can bend your knees.
How to do it:
Place your hands on the edge of the bench, placing your hands slightly wider than your shoulders. Stretch your legs in front of you and place them on your heels.
As you inhale, slowly lower yourself parallel to the bench, bending your elbows.
As you exhale, straighten your arms and return to the starting position.
Technique for performing reverse push-ups from a bench
Exercise #10
Arm extension in TRX loops
TRX loops are a compact apparatus with which you can work your triceps with your own body weight. Changing the angle of inclination of the body allows you to dose the load: the greater the inclination, the more difficult it is to do the exercise.
How to do it:
Stand with your back to the hinge fastening, place your feet shoulder-width apart, squeeze your shoulder blades together and lower your shoulders. Grab the handles and move your arms forward to eye level, the loops should be taut. Tilt your body forward.
As you inhale, bend your elbows. Make sure your shoulder remains motionless. At the extreme point of the brush, the crown should touch.
As you exhale, straighten your arms and return to the starting position.
Technique for performing arm extensions on TRX loops
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