Effective exercises for triceps with dumbbells. How to pump up your triceps - effective exercises with dumbbells

Hi all! Have you been wanting it for a long time? From this article you can learn the most effective triceps exercises with dumbbells, which will help you get spectacular relief or voluminous arms in just a few months.

The triceps is a large muscle that occupies the entire back surface of the shoulder. Its main function is to extend the forearm at the elbow joint.

Anatomy and structure

The muscle consists of a lateral, long and medial head, connected at the olecranon. The medial and lateral begin on the humerus, and the long one begins on the scapula. It is important to select exercises that... These are the ones I will tell you about.

Features of triceps training

Most arm exercises that work the pecs also work the triceps. Based on this, it is important that training the pectoral muscles and training the triceps are carried out on different days.

It is better to load the latter 1-2 times a week. 1 time for beginners, 2 times for professional athletes. This will be enough if you are simultaneously training your chest and biceps muscles.

Exercises with dumbbells are better than exercises with a barbell in that they are suitable for girls and women. Light weight and a higher number of repetitions will protect you from the pumped-up effect and give you beautiful relief.

Isolation techniques can be used if the triceps are developed disproportionately to the rest of the arm muscles. In other cases, use basic exercises.

Pay attention! Isolation exercises are exercises that are aimed at pumping one or more muscles. Others are not involved or are involved, but not fully.

Contraindications to exercises

Strength exercises are used to pump up the triceps. They are contraindicated for people with diseases of the musculoskeletal system (joints in particular): arthritis, osteochondrosis, arthrosis, etc.

Exercise is also not advisable for people with osteoporosis, cartilage abnormalities and some types of scoliosis. People who are prone to heart attack, stroke, vein thrombosis and hypertension should avoid strength training. The risk group for cardiovascular diseases includes men over 40 years of age. They should definitely check with a cardiologist before training.

Take your training seriously! Before visiting the gym, you should at least visit a surgeon. It is advisable to undergo a full medical examination. This way you can be sure that your training will only be beneficial.

Technique and types of exercises

It won't be possible with biceps alone. Fortunately, good triceps can be developed with 5-7 exercises. Here are the most popular ones:

Standing overhead dumbbell press.
Lying down arm extension with dumbbells.
Bent over extension.
Extension of arms with a dumbbell from behind the shoulder (French press).

Let's look at the technique of each exercise separately.

Standing overhead dumbbell press

Stand up straight and grab a weight with both hands. Raise it above your head. The side of the dumbbell should be directed upward diagonally. This is your starting position. Next:

Begin to gently bend your elbows so that the dumbbell slowly goes behind your head. You should feel the fascia stretch.
Continue until your forearm is parallel to the floor.
Using your triceps, begin to lift the dumbbells, returning to the starting position. Hold for 1-2 seconds and repeat the movement.

A non-standard exercise is performed with 2 dumbbells. In this case, it is important to ensure that your hands do not move to the sides.

Lying dumbbell extension

Take 2 dumbbells and lie down on a bench. Raise your arms straight above you. Next:

As you inhale, begin to slowly bend your elbows so that the sides of the dumbbells are right next to your eyes.
Hold your hands in this position for 2 seconds, do not allow them to move apart.
Return your hands to the starting position while exhaling.

You can modify the exercise by turning the dumbbells sideways to the sides. Your palms should face forward. Thus, we will get a nominal exercise - “Tate Press”. It allows you to create a tonic effect without gaining weight. Especially relevant for girls who want to lose weight and achieve relief

The exercise is very dangerous. Make sure your grip on the dumbbells is secure. If the dumbbell falls, it will fall on your chest, head or neck.

Bent over arm extension

Rest your hand and knee on the bench, straighten your back and take a dumbbell in your free hand. It should hang freely over the side of the bench. Bend your arm at the elbow. Next:

Slowly straighten your arm so that it follows the line of your torso. Hold it in this position for a couple of seconds.
Bend your arm back to the starting position. Repeat the previous movement.

"French press"

Can be performed standing or sitting. It's better to sit. This makes it easier to keep your balance. Problems with it arise due to mass imbalance. Sit on a bench and take a dumbbell in your hand, lift it straight above your head. The side should face to the side. Next:

As you inhale, begin to bend your elbow as if you want to scratch the back of your head. Bend your arm until your forearm is parallel to the floor.
Return to the starting position using your triceps.

Performed in the gym and at home

We don't need a lot of sports equipment for training. All we need are dumbbells (weights) and a bench. If you don't have a bench and dumbbells, don't worry. They can be replaced with improvised materials.

Workout in the gym

If you are a beginner, use the following training program. Do it once a week. Preferably the same on days when you load your legs:

2-4 sets of lying arm extensions, 8-14 reps.
2-4 sets of bent over arm extensions, 8-14 reps.
“French press”: 2 sets per arm, 8-14 reps.

Home workout

At home, you can carry out the same program by purchasing the necessary sports equipment or replacing it with improvised means.

Any elevated, flat surface can be used as a bench. For example, a low table. You can even use a bed, after laying several fitness mats on it.

Instead of dumbbells, you can use bottles filled with sand or water. The latter is easier than the former. If you need to achieve even more weight, add a little water to the bottle with sand.

Sets and reps

If you want to work on increasing mass, use the maximum weight and do the minimum number of sets and repetitions. If you are working on relief - minimum weight and maximum number of approaches and repetitions.

Here is an example of mass work (carried out with 80% of the maximum weight):

2 sets, 8 reps of lying arm extensions.
2 sets, 8 reps of bent over extension.
2 sets, 8 repetitions of the “French press” for each arm.

Take breaks of 120 seconds before moving on to the next exercise.

Warm-up

Be sure to warm up before your workout. Pay special attention to your joints. Do stretches for each arm for 10-20 seconds, stretching the shoulder joint and back muscles. Supplement this with cardio exercises. or running in place.

After a good warm-up, a person’s pulse ranges from 100 to 140 beats per minute. No less.

The most common mistakes

Beginners often make mistakes. If you practice at home, no one can point them out to you. You'll have to watch on your own. You can practice in front of a mirror or film your workout.

The most common mistakes are:

"Walking Elbows" All of the above exercises are performed by bending and extending the arms at the elbows. Obviously, under the weight of the dumbbells, they will initially move apart and stagger. If you can’t “calm down” your elbows, take less weight.
Reducing amplitude for more weight. Once fully stretched, the muscle is able to contract more strongly. By reducing the amplitude in favor of more weight, you only reduce the effectiveness of your training.
Dropped elbow during bent extension. If the elbow is not fully raised, the deltoid muscles take some of the load from the triceps.
Full extension at the elbow. The straightened arm should remain slightly, almost imperceptibly bent. This way we take the stress off the joints.
Pumping the triceps before pumping the shoulders or chest. We train the triceps separately, the chest separately. Otherwise, you will not be able to perform the following exercise effectively.

Don't forget about proper nutrition. . I hope you found the article useful. Share it with your friends on social networks and support the discussion in the comments!

As before, training with free weights remains more effective than training on block machines. The more unstable the position of the body or its individual parts in the exercise, the more muscle fibers are involved.

Dumbbell extension with two hands from behind the head

This exercise works all the triceps muscles of the shoulder (medial, lateral, long) and the ulnar muscle. Performed both standing and sitting:

Holding with both hands, lift the dumbbell behind your head, keeping your bent elbows as close to your head as possible.
Exhale: straighten your elbows, straining your triceps; at the top point, leave your elbows slightly bent, this will relieve the load on your elbows. Don't point your elbows out to the sides.
Inhale: Gently lower the dumbbell behind your head without throwing the weight on your neck.

Follow 4 sets of 8–12 reps.

Standing one-arm dumbbell extension

In this version, a dumbbell triceps extension is performed with only one hand. Involved in the work lateral and long head of the triceps, tendon and anconeus muscle.

While standing or sitting, raise your straight arm from the dumbbells above your head, with your hand positioned above your shoulder joint.
Inhale: Keeping your elbow stationary, lower the dumbbell behind your head without touching your shoulder blade.
Exhale: straighten your elbow using your triceps. Do not move your shoulder, do not arch your body. If necessary, at the end you can help the triceps with your free hand, pushing out the forearm, or supporting the shoulder in front, for joint stability.

Repeat 8-12 times on one hand, then switch. So 4 approaches.

Learn more about how to do a seated and standing French press.

Extension of one dumbbell while resting on a bench

For the exercise you will need a horizontal bench. The lateral, long head of the triceps and the elbow muscle work.

On one side, we rest the palm of our left hand and the knee of our leg of the same name on the bench. The second (right) leg is with the foot on the floor, and the free hand holds a dumbbell.
Raise the elbow of the right hand from the dumbbells to the body, constantly maintaining a stationary position from the shoulder to the elbow. The forearm is perpendicular to the floor.
Exhale: extend the elbow, bringing the arm into a straight line with the body, contracting the triceps as much as possible, holding for a second at the top point.
Inhale: lower the dumbbell even more slowly to the starting point, relaxing the triceps.

Repeat on one hand 8–12 times, then change to the second one. Each side 4 approaches each.

Two-arm triceps dumbbell extension

The second name of the exercise is “Grasshopper”. Performed standing in a bent position. In addition to the triceps, the abdominal, back and leg muscles are involved in the work to maintain the position of the body.

Standing, place your feet hip-width apart. Dumbbells in hands.
Bend your body with a straight back to a horizontal line, bending your knees. Keep your back still, under no circumstances don't round your lower back.
Raise and press your elbows toward your body, keeping your shoulder motionless. Forearms are freely lowered with dumbbells towards the floor.
Exhale: Fully extend both arms until they are parallel to the floor. Hold the dumbbells for a second at the top point.
Inhale: slowly and smoothly lower the dumbbells to the starting point.

Execute 8–12 times, as usual – 4 sets.

Standing one-arm dumbbell extension

The exercise technique is similar to the previous version of two-arm extensions, but is slightly simplified due to the emphasis on one arm.

With your feet together, knees bent, bend your back straight forward, resting your forearm on your thigh, stabilizing the position. The second free hand holds a dumbbell.
As in the previous version, press your elbow to your body, slightly raising your shoulder and turning your body towards the dumbbell. The forearm is free at the bottom.
Exhale: Fully extend your elbow, pausing.
Inhale: Slowly lower the dumbbell.

Perform on one side, then change, total – 4x8–12.

Option No. 2

The option assumes the same body position and extension technique, The only difference is the emphasis on the legs.

With your feet together, take a step back with your right leg, taking a half-split position - your right leg is straight on the toe, the knee of your left leg is at a right angle.
Place your left elbow on your left thigh.
The right hand with dumbbells is pressed to the body, and the body is also slightly turned out.
Exhale: the right arm performs full extension of the dumbbell.
Inhale: slowly lower the dumbbell down.
Switch your floor split position to the other side, performing a left arm extension. 8–12 times. 4 approaches for each hand.

For high-quality triceps training with dumbbells no need for heavy weights.
How slower you will perform relaxation phase(lowering the weight), the more load the triceps will receive, therefore, the better it will pump.
Take a short break at the top, perform extension faster than flexion.

For girls You can work on the triceps less intensively; to tone this problem area, it is enough 3 sets of 15–20 reps with low weight. The main thing is the burning sensation on the last repetitions.

Triceps exercises with dumbbells in video format

Triceps training is sometimes given insufficient attention, believing that to improve physical fitness it is more important to develop biceps. However, this approach can lead to muscle asymmetry in the arms. A well-developed triceps helps maintain muscle tone in the arm, preventing sagging of the upper part - a problem area for both women and men. Everyone needs to train it, regardless of gender, and it is not at all necessary to go to the gym for this; exercises with dumbbells can be done at home.

Anatomy and functions of the triceps

The triceps muscle of the arm, called the triceps, is located on the back of the shoulder. The share of triceps in the total volume of the muscle mass of the upper limb is almost 70%. This muscle is formed by three heads connected to each other:

long, coming from the subarticular scapular tubercle;
lateral, originating on the outer region of the humerus in the form of muscle and tendon bundles;
medial, starting as a fleshy thickening on the back side of the middle third of the shoulder.

Connecting, the heads pass into tendons (wide and flat), which are attached to the olecranon process of the ulna.

The long head of the triceps is responsible for moving the arm back and bringing it towards the body. When the triceps extends, the biceps flexes. All three muscle bundles extend the shoulder at the elbow joint. All strength exercises that develop the triceps are based on its main function - arm extension.

Pump up your triceps - exercises at home

To properly work out the triceps muscle of the arm, you need to use, first of all, flexion-extension exercises with free weight, and not isolating movements on simulators. Therefore, you can conduct an effective workout at home, for which you only need dumbbells.

Lifting a dumbbell from behind your head with both hands

This movement works all three heads of the triceps in isolation; the long bundle receives a slightly greater load. The movement increases muscle volume and strength of the upper limbs, develops their flexibility and range of motion.

In order to control the correct technique, they are placed in front of a mirror. Feet, hip-width apart, stand firmly on the floor. The abdominal and back muscles are tense, stabilizing the body. A natural deflection is recorded in the lower back, which is maintained throughout the exercise. The gaze is directed forward.
The dumbbell is taken with both hands so that the inner part of the disc rests on the palms, and the thumbs cover the dumbbell bar. The projectile is lifted above the head, held above the top of the head with outstretched arms.
While inhaling, the dumbbell is smoothly lowered behind the head to a right angle at the elbow. In this case, the elbows should not diverge to the sides.
In the lower position, pause for 1–2 counts, trying to feel the stretch of the target muscle.
Using a powerful triceps force, while exhaling, squeeze the dumbbell upward.
The projectile is lowered again, not allowing rest in the top position.

At all points of the trajectory, the shoulders and elbows do not change their position. Only the forearms move. The dumbbell is lowered down under control and slowly, and raised powerfully and quickly.

Do 10–15 repetitions in 3–4 approaches.

The standing dumbbell press puts stress on the back, so if you have problems in this area, you can train in a sitting position.

One-arm dumbbell overhead press

This option differs from the previous one in that in it the hands work in turn. The exercise allows you to pump up the triceps, eliminates muscle imbalances in the arms and tightens the problem area of this part of the body.

Sitting standing with your feet shoulder-width apart, take a dumbbell with one hand and lift it up so that your palm is turned forward.
While inhaling, slowly and smoothly bend the arm holding the weight so that the projectile is behind the head. Bending is done slowly and smoothly, without “dropping” the weight down. Only the forearm is involved in the movement, and the shoulder part remains motionless.
At the bottom point, the triceps should be stretched as much as possible. Here you need to stay for 1-2 counts.
Using controlled muscle effort, the working arm is straightened. This movement is accompanied by exhalation.

Having completed the required number of repetitions with one hand, all actions are reproduced with the other. This will amount to 1 approach. The transition from one hand to the other occurs without rest. Do 3-4 such sets of 10-12 repetitions on each side.

To prevent the working hand from “walking” during the bench press, it is permissible to hold it with the second one (photo).

This exercise can also be performed in a sitting position.

Video: Performing overhead dumbbell presses in different variations

Bent over arm extension with dumbbell

Training in this version can “spur” the growth of the triceps due to the special angle of impact on the muscle.

Lying sideways to a bench or other surface that replaces it, you should take a position supported by your left palm and knee. The right foot is on the floor, helping to maintain balance. It is important that the torso is in a horizontal position: if the shoulders are noticeably higher than the hips, the load on the triceps will decrease.
Take a dumbbell (palm facing the body) and bring the elbow to the line of the back or slightly higher, while simultaneously bending the arm. The angle at the elbow is straight, the forearm is perpendicular to the floor.
After taking a deep breath, strain your triceps and straighten the arm holding the dumbbell. It is very important that the arm remains motionless from shoulder to elbow.
The top position will be the position in which the finally straightened arm should be in line with the torso or slightly higher. Reaching this point is accompanied by exhalation. Here you need to tense the target muscle as much as possible and hold for 1–2 counts.
The projectile is returned to its original position, not forgetting about the immobility of the upper arm.
Having completed the required number of repetitions, they mirror the starting position and perform similar actions.

Repetitions performed with one and the other hand will constitute 1 set. In total, do 3 such sets 10–12 times on each side.

At the moment of maximum straightening of the arm back, the triceps muscle receives a static load, which leads to the inclusion of muscle fibers that remain unused in other exercises.

Video: Bent-over arm extension technique with a dumbbell

To add additional stress to the triceps during the upward movement, you can slightly rotate the wrist of your working hand so that the thumb points upward.

This exercise requires strict adherence to the correct technique. If the elbows in the starting position are placed below the back line, the triceps muscle will not receive full development. The effectiveness of the exercise will be minimal if you do not fully straighten your arm during extension (this often happens due to excessive weight).

If you have training experience, you can do bent over extension with both hands at the same time. In this exercise there is no support, and you will have to use the back muscles to maintain an almost horizontal position of the torso. Therefore, this option is not recommended for athletes with problems in the spine, as well as for those whose back muscles are not sufficiently developed.

Bench dumbbell extension (French press)

This exercise specifically loads the triceps muscle and eliminates sagging of the back of the shoulder.

Taking two dumbbells in your hands, sit down on a horizontal bench. The arms holding the weight are raised above you. They are fully straightened and located at right angles to the athlete’s body. Hands hold dumbbells with a grip so that the palms are facing each other.
Inhaling, by bending your elbows, lower the dumbbells to approximately the line of your ears.
In the bottom position, pause for a couple of seconds, focusing on stretching the triceps.
With muscular effort, press the dumbbells up, straightening your arms and squeezing your triceps. Exhale at the same time.

Perform 10–15 repetitions in 3–5 approaches.

At all points of the trajectory, you should not allow your elbows to spread to the sides or move back and forth following the dumbbells.

Some professionals advise that in the starting position, keep your arms not completely vertical, but with a slight tilt towards your head. This allows for a stronger stretch of the target muscles as the projectile is lowered behind the head.

Video: Technique of arm extension with dumbbells while lying down

Lying dumbbell triceps press

This variation of the press engages all three triceps bundles.

Holding dumbbells, lie down on a horizontal bench (if the weight of the weight is significant, the help of a partner is advisable).
Hands with weights are raised up perpendicular to the body. They are at shoulder level. Dumbbells should be held with a neutral grip (hands facing each other).
As you inhale, lower the weight down, bending your arms at the elbow joints. In this case, the elbows should not diverge to the sides, they look forward and move down.
After a second delay at the bottom, they begin to lift the dumbbells up until the arms are completely straightened.
Having straightened your arms, hold them for a couple of seconds, while straining your triceps, and lower your arms down again.

This exercise can be performed with a barbell, but dumbbells place more demands on maintaining balance, so this option may be more difficult.

Video: How to properly perform a dumbbell triceps press while lying down

Technical tips and tricks for performing triceps strength exercises at home

Professionals often talk about the advisability of selective training for each of the triceps muscle bundles. In fact, all triceps exercises work the three heads almost equally.

Through certain movements you can only shift the emphasis to individual bundles: in triceps training, the position of the arms plays an important role. So, in order to more intensely load the medial and lateral heads, it is recommended to slightly spread the elbows to the sides, while simultaneously turning the hand. To activate the long head, perform exercises based on raising your arms and moving them behind your head. If the thumb of the working hand is pointed upward with the palm facing inward, the outer part of the triceps muscle is activated to a greater extent.

When training your triceps, you should always remember the position of your elbows. Whatever exercise you perform, you need to keep them fairly close to each other. When moving the arm back, the elbow of the active arm should not fall: this engages the deltoids and relieves the load on the triceps. When doing extension, you must not allow blocking in the elbow joint, unnecessarily loading it. The angle of flexion at this joint should be approximately 90 degrees.

You should not specifically load the triceps more than once a week. In general, one workout should not include more than five exercises, optimally three or four. To increase the effectiveness of the training, it is recommended to alternate classes with different levels of intensity: light, medium and heavy (after which the muscles usually require several days of rest).

It is necessary to take into account: the triceps brachii muscle is actively involved during chest training - this is its biomechanics. Therefore, when drawing up a training program, you should make sure that the days of working on the pectoral muscles and triceps are as far apart as possible.

Working on the triceps does not involve serious weights: it is better to use medium weights. As the muscles develop, the load needs to be increased, but this process should not be forced. Chitting (“dirty repetitions”) is inappropriate in this case.

Triceps training requires high concentration on muscle work and perfect technique for performing each movement.

If your physical fitness allows, you can conduct intense training - supersets, in which one exercise follows another without a rest break. Such sets can consist of movements to develop the triceps muscle or to the opposite muscle groups (triceps-biceps). Training in this mode will help you overcome your training plateau.

A well-developed triceps gives an attractive shape to the arms and prevents sagging of the back of the shoulder. Training this muscle is highly variable, so at home, with minimal equipment, you can build a training program and get noticeable results.

Hello friends. A beautiful figure is not only slim, but also fit. Therefore, we again turn to the topic of fitness.

And today we’ll find out which ones and how best to perform them. triceps exercises with dumbbells and what exactly are they needed for.

Anatomy of a question

The triceps is otherwise called the triceps muscle - it has three heads (bundles), which are also called the triceps horseshoe.

It is usually considered one of those parts of the body that most clearly form the visual image of the figure.

And now another way

Lying on a bench

This workout also targets the latissimus dorsi muscle.

Take the starting position - lying on a horizontal bench, arms raised and bent at the elbows. Keep the dumbbells lowered near your head, palms facing each other.

Extend your arms as you lift the dumbbells up. Make sure that your elbows do not move out to the sides.

Lower your arms, returning to the starting position.

It is also possible to simply lie on the floor. It is designed for beginners and is also suitable for women.

Extension of the arm with a dumbbell from behind the head

It is also one of the most popular and simplest.

Works a long bundle of muscle.

Performed sitting or standing.

First, the dumbbell is held above your head, with your arm raised vertically up.

As you inhale, the arm bends at the elbow, and the weight is lowered behind the neck.

As you exhale, return to the starting position, raising your arm vertically up again.

To ensure a cleaner execution of the exercise, the hand with the weight is fixed with the other hand.

This can be done in two ways - either by clasping your elbow or shoulder with your free hand.

Important:While doing this, keep your stomach tense and do not allow your lower back to arch too much.

Bent over arm extension

Simple and effective training of all triceps muscles. Allows you to add volume and emphasize relief. It is also useful for girls - it helps to remove sagging on the back of the arms and improves shape.

Stand next to a chair (or bench), rest your knee on it and place the palm of one hand on the same side as your knee for balance.

The second leg is on the floor as a support.

Tilt your body so that it is parallel to the floor.

The back is straight, the neck is aligned with its level. Pull your stomach in, tighten your abs.

Take the dumbbell in your other hand and bend it at a right angle.

As you inhale, raise your arm so that the part above the elbow is parallel to the floor. The forearm (arm from elbow to hand) is directed downward at the same time.

As you exhale, bend your arm back, fully straightening it.

Lock it in this position, tighten your triceps as much as possible, holding the weight in this position for several seconds.

As you inhale, lower your hand to the starting position.

A set of the best exercises aimed at women is presented in this video

And this is the male version

What to remember

For effective pumping, 2-3 workouts per week are enough.
To ensure harmonious development and a proportional figure, perform basic exercises that target several muscles at once.

How do you train, how do you make your hands, in particular, beautiful? I look forward to your opinion in the comments, friends. See you again!

Triceps are precisely the muscles that can visually increase the size of your arms and make them as large as possible. It is by developing them, and not the biceps, that you can noticeably increase the volume of your arms.

The key to the success of home training is that the exercises described below should be performed regularly, gradually increasing the load. To achieve better results, you need healthy sleep and proper nutrition.

Progress will be faster if you increase your protein intake and completely eliminate alcohol, carbonated drinks, energy drinks and confectionery from your diet. Pay special attention to proper nutrition, since a healthy diet plus training is the basis for good muscle growth.

Preparation consists of doing a warm-up. In addition to doing light exercises, warming up your muscles and joints, you can also add cardio exercise in the form of running or exercise on a cardio machine, if you have one at home.

Remember that the effectiveness of the training depends only on your desire to achieve results. The exercises described below are suitable for both boys and girls. At the same time, you need to understand the structure of the muscles being pumped in order to understand where on the body and how they should tense. Let's look at this point further.

What are triceps made of?

It is important, before starting training, to understand the very structure of the triceps. This will help you create the right set of exercises and feel in the process which part of the muscle is brought to work.

The first thing that is important to understand is that any movement of the arm occurs thanks to the triceps muscle. At the same time, it provides the connection between the humerus and the ulna. It is called “three-headed” for the reason that it consists of 3 “components” called heads:

lateral;
medial;
long.

It is located on the back of the arm, closer to the shoulder joint. You can use it by moving your arm back behind your body. The strength potential of the arms is precisely the triceps.

French bench press

To perform it, you will need a bench or two stools placed side by side that can support your weight.

You need to lie down on the bench so that your back is completely relaxed.
You should take two dumbbells or a barbell of suitable weight. The load should be gradually increased with each workout.
When you take the dumbbells or barbell, there should be a distance of 40 cm between your hands. Make sure that your hands are turned with the back of your hand towards your face. In this case, the placement of the hands will be correct.
Move your hands behind your head in a smooth motion. Try to keep your elbows in the same plane.
Bend and straighten your elbow joints, while remembering to breathe deeply. Perform 10-12 repetitions. It is recommended to do 3-4 approaches.
After completing the last set, stand up, breathe for a few minutes, and take a few sips of water. Now you can proceed to the next exercise.

Execution with dumbbells

Can be an alternative to the first exercise if you only have one dumbbell at home. Need to:

Place a chair. Lie on it so that your shoulder blades rest against its surface.
Hold a dumbbell in your hand with the back of your hand facing your face.
Holding your elbow with your free hand, lift your arm up from the dumbbells and do 10 flexions and extensions. Make sure that your elbow does not fall forward under any circumstances. After completing the approach, change hands. In total you need to complete 3-4 approaches. Remember to breathe correctly - as you inhale, lower your arms, and as you exhale, press the dumbbell up.

It is important to breathe properly while performing exercises. Also, try to measure your pulse and blood pressure before and after training in order to independently monitor your body’s condition and avoid overexertion.

Parallel bars exercise

This exercise is considered one of the most effective due to the fact that during its implementation many muscle groups are active. Technique:

You need to place your hands on the uneven bars at shoulder distance.
The body must always be strictly perpendicular to the floor.
You cannot bend over or spread your arms too wide, as this will make the exercise useless.
You need to lower your body on your hands until a 90-degree angle is formed at the elbow.

If you want to do this particular exercise at home, then you need to take 3 stools. They must be placed at the extreme points of an isosceles triangle. Two of them will replace the bars themselves, and the third will serve as a support for the legs and will allow you to lower the body in accordance with the technique of performing the exercise.

It is important to place both hands and feet in the center of the stool. It is recommended to place your feet on the stool on your toes.

Bench push-ups

This exercise is convenient to perform if you have two benches or a pair of stools. If this is not the case, then your legs can be lowered to the floor.

Place benches or stools 80cm apart, parallel to each other.
Place your feet on one bench, and on the second, take a position so that you can feel the support with your hands.
Gradually bend your elbows, going as low as you can. Then rise to the starting position.
Do 10-15 repetitions, remembering to breathe.

After completing the exercise, drink water and rest a little. Do this for 3-4 approaches. If you want to increase the load on your triceps, then after each approach do 10 push-ups with a narrow grip.

Seated one-arm French press

Sit on a chair, keep your back straight.
Take a dumbbell in one hand, the other should be free.
Raise the dumbbell above your head so that the back of your hand is facing up.
Lower the dumbbell behind your head, and you should feel your triceps stretching.
Quickly straighten your arm.
Do 10-15 reps and switch hands.

This exercise is not recommended for those who have injured their hand within six months, as well as for people who have not previously trained. To avoid ligament rupture, do not do more than 5 approaches. The intensity of the load, as well as the frequency of repetitions, should increase gradually. Don't forget to breathe properly.

Bent over arm extensions

Take a standing position.
Lean forward and place one hand on a stool or bench.
With your free hand, take the dumbbell (the position of the back of your hand does not matter) and move the dumbbell back. The elbow should be at shoulder level. Your arm should form one straight line, keep it close to your body.
Lower the dumbbell until your arm is in an “L” position.
With a jerk, straighten your arm to the starting position.
Switch hands.
Do three sets on each arm, rest for a minute and do several sets again.

If you feel pain while doing the exercise, then it is too early for you to do it. Remember that excessive load in the first days of training is fraught with negative consequences.

Close grip push-ups

This is one of the most effective exercises you can do at home. It will perfectly consolidate the effect achieved after performing previous exercises.

Take a lying position.
Hands should be placed shoulder width apart. Press your elbows to your body. Make sure this condition is met.
Lower yourself so that your arms gradually bend towards your body.
Rise smoothly.
Do 10 approaches. With each workout you need to increase the number of repetitions.

If you want to increase the level of load, you can place your hands closer to each other. At the moment when they are under the center of the body, the load on the triceps will become maximum.

We use rubber

You need to purchase a tight rubber loop, which you attach to the most convenient vertical surface, and most importantly - stable. This could be a closet or a cabinet. It is important that such a rubber loop is located at shoulder level.

In a gym setting, the exercise uses a rope handle attached to a machine. But it is hardly possible to build such a system at home. You need to perform the exercise as follows:

Grasp the attached rubber training loop with both hands and place them in a position perpendicular to the floor.
The essence of the exercise is to extend your arms to hip level.
It is important to monitor the tension of the rubber cable; you need to attach it in such a way (or move a certain distance) so that the tension is a little stronger than comfortable.

Training programs

There are several programs aimed at developing the triceps muscle. The exercises, the number of times in one approach and repetitions of approaches are described below.

General triceps program

For the normal development of triceps, giving it relief and increasing mass, this program will be useful. Regular execution will be required:

French bench press.
One-arm press in a seated position.
Bent over arm extensions.

Each of these exercises must be performed 12 times, in three approaches.

Acquiring power potential

Each muscle structure has a force potential, i.e. that power parameter measured during an impact. To increase this indicator, you need to perform the following exercise program:

French press.
Bench press.

Each exercise is performed 8 times in a set, which must be done at least 5 times.

Lighter load on elbows

If you don’t want to put too much stress on your elbows, but still want to develop your triceps, then the following program is suitable:

Close grip press.
Bent over arm extensions.

Each exercise is performed in 3 approaches, 15 times in each approach.

Conclusion

only regular training and precisely executed programs can give the desired result;
To gain muscle mass as quickly as possible, you should remember the importance of nutrition. With food you need to provide an increased amount of protein structures for the body;
You need to consume protein before and after training for (after) 40 minutes;
In pursuit of beautiful triceps, you shouldn’t give heavy loads at once. Not only will this not give the desired result, but it can also cause damage to the muscle, which will require recovery;