Emphasize your triceps
Last reviewed: 23.04.2024
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You probably know that your triceps occupy most of the arm than biceps, but most men still pay less attention to them. How to fix it: use exercises such as push-ups and exercises on the abdominal muscles, to strengthen the hands. These variations will help you pump up strong triceps.
- Push-ups on triceps
Develop strength, endurance and balance
Put a large medical ball on the floor and take the initial position for push-ups by placing the ball under the chest. With force push up, tear your hands off the floor and "land" them on the ball. Straighten your hands. Do push-ups, keeping your hands on the ball, then put your hands on the floor and repeat. Try to do 3 sets of 8-12 reps.
- Extensions for triceps in the supine position with straight legs
Take the handle of the cable on the lower block with both hands from below, and lay down on the fitball, buttocks and lower back rest on the ball. Your legs should be straight, and pointing in the opposite direction from the block. Pull your hands behind your head. Without changing the position of the elbows or the angle of the body, bend your hands to lower the handle to the shoulders. Repeat the procedure in reverse order. Complete 3 sets of 12 reps.
Bonus exercise to strengthen the muscles of the hands!
Do so that the last exercise of your biceps workout is the bending of the arms with the barbell. Use light weighting and put on 50% of your maximum opportunities. Do 8-12 repetitions. Focus on lowering the bar with the force of one triceps, as with triceps press down on the block. So you will create a neuromuscular connection between the biceps and triceps and prepare the triceps for activity.
Your muscles are in motion
A. The long head
This muscle, which is located at the back of the arm, forms the basis of the triceps. Exercises with lifts above your head, in which your hands at the level of the ears, develop a long head of the triceps.
B. The lateral head
Such exercises as push-ups on the uneven bars, where your hands are located behind the body, are best developed by the lateral head, which is on the outside of the shoulder part of the hands.
C. The medial head
This small muscle is between the long and lateral heads. Extensions for triceps with a straight leg in the prone position are developed by all three heads.
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