How to quickly inflate the triceps with dumbbells? 5 effective exercises for men

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If this muscle is underdeveloped, the arms will look weak.

What exercises with dumbbells will help pump up the triceps? How to do it well?

The triceps is considered a large muscle and represents 2/3 of the shoulder muscles. Even if you pump a powerful biceps, without a developed triceps muscle, your arms will look weak.

By pumping up the triceps, dumbbells will be an excellent help. This is a universal projectile that you can train at home on a square meter or in a gym. With manuals you can build a different training program, depending on your physical abilities.

Features of triceps training

Exercise the triceps no more than twice a week. This muscle group works when you work your chest and shoulders, so create your exercise program so that the triceps, chest and shoulder muscles do not cross more than twice a week. There is an opportunity for overtraining of them. If the muscles have not recovered, there will be no progress. Once a month, train your triceps and biceps together. The optimal session will consist of six exercises for 3-4 sets of 10-12 repetitions. Also remember that proper execution technique is the key to success and the absence of injuries.

Five effective manual exercises

The first results will appear after a month of training in the form of a good increase in strength indicators.

Extension of the arms behind the head.

Execution techniques

  • Starting position: Stretch your arms straight up and hold the dumbbell with both hands. The projectile should be overhead.
  • While inhaling, slowly lower the dumbbell behind your head at a 90 ° angle to your elbows.
  • As you exhale, straighten your arms back to the starting position in a vigorous motion.
  • Do not stretch your elbows to the sides.

Do four sets of 10 reps. Rest between sets is one minute.

One-hand extension behind the head in a sitting position

Technical:

  • Starting position: Sit on a bench or cupboard with a straight back. Stretch one arm up so that the manual is over the back of the head.
  • While inhaling, slowly lower the dumbbell behind your head at a 90 ° angle to your elbow.
  • The elbow is fixed in one position and faces to the side throughout the movement.
  • As you exhale, straighten your arms back to the starting position in a vigorous motion.

Do four sets of 12 repetitions. Rest between sets is one minute.

Dumbbell french press

Technical:

  • Starting position: Lying on your back, knees bent. Extend your arms to an 80 ° angle and hold the dumbbell with both hands. The projectile should be over the eyes.
  • While inhaling, slowly lower the dumbbell past the forehead to a 90 ° angle at the elbows.
  • The elbows are parallel to each other and fixed in the same position.
  • As you exhale, straighten your arms back to the starting position in a vigorous motion.

Do four sets of 12 repetitions. Rest between sets is one minute.

Extension of the forearm on a slope with a twist on the hand

Execution techniques

  • Starting position: leaning on the ground with a straight back. With one hand, lean against a bench or chair, and with the other, grasp a manual and bend your arm until the angle is 90 °.
  • The elbow is fixed in one position and pressed firmly against the body.
  • With a vigorous motion as you exhale, straighten your arm at the elbow joint so that your arm is parallel or slightly higher than parallel to the floor.
  • At the end of the movement, turn the brush with the back of your hand down and hold this position for a second.
  • As you exhale, slowly lower the dumbbell back to the starting position.

Do four sets of 10 reps. Rest between sets is one minute.

Extend one arm behind your head while sitting

Execution techniques

  • Starting position: Sit on a bench or cupboard with a straight back. Stretch one arm up so that the manual is over the back of the head.
  • While inhaling, slowly lower the dumbbell behind your head at a 90 ° angle to your elbow.
  • The elbow is fixed in one position and faces to the side throughout the movement.
  • As you exhale, straighten your arms back to the starting position in a vigorous motion.

Do four sets of 12 repetitions. Rest between sets is one minute.

Combine triceps exercises with large muscle groups or train separately to build strong arms. Two or three exercises of this complex a few times a week will be enough.