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How to pump large triceps

 
, medical expert
Last reviewed: 20.11.2021
 
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To pump up strong hands, you will need to make some adjustments to your exercise program. Change your exercises with dumbbells: try changing the position of the wrists, performing triceps extensions with dumbbells in the prone position. So you are more involved in the long head - the largest and most noticeable part of the triceps.

Take 4,5-7-kg dumbbells and lay your back on the bench. Keep dumbbells above your head, hands straight, palms facing each other. Without moving the shoulder part of your hands, bend your arms in the elbows and lower the dumbbells to your shoulders. When the dumbbells approach your temples, squeeze the thumb and index finger, but loosen the other fingers, allowing the dumbbells to tip almost perpendicular to the floor.

Continue down until the dumbbells are at your ears.

Lock in this position, then lift the dumbbells to their original position, strengthen the grip and strain your hands.

Bonus: After completing the approach of 10 repetitions, without interruption, perform one more identical approach, but add the following change: take dumbbells with a grip on top. Lowering the dumbbells, bend the wrists back to the head and let the dumbbells slip onto your fingertips. This movement develops the lateral head of the triceps - the part of the muscle that is near the elbow next to the long head. With the help of this exercise, your triceps will acquire a "horseshoe shaped" shape.

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