Triceps exercises

A good example is the triceps extension with a straight handle on the upper block of the machine/crossover. If you hold the handle in front of you with your elbows fixed, the exercise turns into an extension with triceps isolation. If you pull your elbows back and place the handle under you, the movement becomes a pressing movement. It will activate the shoulders, chest, but the innervation of the triceps will also increase significantly along with the working weight.

Basic Triceps Exercises

When choosing exercises, start from individual characteristics: comfort during execution, understanding of the basics of technique, arm length and the corresponding impact of the levers, personal preference for movement, etc.

Close grip bench press

The name of the exercise is incorrect, although common. A narrow grip here implies the width of the shoulder girdle. With a grip already, you will not be able to perform the exercise effectively and safely. The technique of execution is simple, but despite this, athletes make mistakes.

Remember the basic rule: the close-grip bench press is no different from the classic barbell chest press , except for the grip. The elbow movement, arm flexion/extension, and much more are identical. Do not push the barbell into your neck, turning the exercise into a French press. Do not try to bring your elbows close to your torso. With the right grip, you will do this subconsciously. And do not be afraid to contract your pecs.

Basic exercises for the triceps are the only option for its development, because only with the complex inclusion of muscles in the work can you achieve maximum neuromuscular innervation of the triceps.

French press

Conventionally, it is considered an isolating movement for the triceps, but upon detailed examination of the biomechanics, it becomes clear that 2 joints are active: the shoulder and elbow. Therefore, technically, this press is a basic exercise, but only technically. With the correct technique, the shoulder joint is practically inactive, which reduces the neuromuscular "strength" of the triceps. The working weight is reduced, and this is not typical for basic movements.

However, such biomechanical nuances are not important for beginners and fitness enthusiasts. The only thing to remember is that the French press is great for developing the triceps even with a relatively low load factor.

The peculiarity of this press is the position of the shoulders (the area with the triceps and biceps). The upward movement of the arm towards the head stretches the medial and long head of the triceps, as a result of which you begin the movement with maximum tension, and this involves all muscle fibers and contributes to significant training stress.

We recommend using the EZ bar with a wave format, as this option is more gentle on the hands and corresponding joints.

Dips on the bars

An excellent exercise for targeted development of the torso muscles, including the triceps. There are many speculations on the topic of the correct technique of such push-ups. It is believed that there are two options: for the chest and for the triceps. Generally speaking, this is true, but in practice the differences are insignificant, since in any version of push-ups both the chest and the triceps are involved. At the same time, the participation of the front delta is hushed up, although it makes a significant contribution to stabilization and strength potential.

There is a single correct technique for doing dips on the bars. "For the chest" or "for the triceps" - partly stereotypes, since only the starting position and the final part of the movement at the top differ. The general rules are identical - a right angle between the forearm and the bars, the tilt of the body and other nuances.

So don't listen to fitness "gurus" who talk about elbow tucks and other unique ways to load the triceps on the bars. Do the only correct option and don't think about such trifles. The chest, triceps and shoulders will get a load anyway. Modifying the technique can only slightly increase the neuromuscular innervation of a separate muscle bundle.

Find a V-shaped bar. The starting position is with the bars facing outward from you. Many people think of this as the opposite of the starting position, but it is not. This position is the most natural for the shoulder joints.

What You Need to Know About Triceps Exercises

We have listed three of the most effective specialized exercises for this muscle group, but if you want to pump up your triceps, you need to choose them carefully. A load balance is needed, which is achieved by using basic exercises for other muscles. Triceps are actively worked in standard bench presses for the chest and in presses for the shoulder girdle. In practice, such a load is enough for beginners, as a result of which adding the above exercises will lead to overtraining.

Therefore, add them in measured doses. One exercise will be enough. Increase the training volume smoothly.