Best Triceps Exercises To Help Pump Up triceps to everyone

If you want to know how to pump a horseshoe-shaped triceps forms that will simply drive others crazy, then need to read this article and complete these exercises on triceps.

When the question arises how to pump big hands, triceps, as a rule, do not pay due attention. For the majority of people strong arms are biceps.

But, oddly enough, biceps take up a much smaller amount of your hands than larger triceps.

That’s why triceps paging is one of the little-known “secrets” while achieving the desired effect of large pumped up hands.

For example, your hands might look like this:

If this is too much for you, then here is a recent snapshot of mine, which illustrates a more realistic result:

And in this article I will tell you how I achieved this (and how you can achieve the same)

So, let’s start with a brief overview of the triceps muscles, and then delve into how to pump them efficiently.

• Triceps muscle anatomy
• Simple ways to pump triceps
• Best Triceps Exercises
  • 1. Bench press with a narrow grip
  • 2. Back push-ups
  • 3.Dumbbell bench press over head
  • 4. French bench press with a barbell
  • 5. Extension of arms on the upper block in a standing position
• Load progression is the key to training triceps
• Triceps Weight Training
• Triceps Weight Training Program
• Sports nutrition for triceps training
  • Creatine
  • Protein powder
  • Pre Workout Supplements
    • DIY pre-workout power engineers
• Summarizing Triceps Workouts

Triceps muscle anatomy

Triceps, or, in scientific terms, triceps brachii, is the triceps extensor extensor shoulder groups.

From Wikipedia:

Triceps muscle of the shoulder (triceps; lat.musculus triceps brachii) – extensor muscle the back of the shoulder, occupies the entire back side of the shoulder, consists of three heads — long (caput longum), lateral (caput laterale) and medial (caput mediale).

Functions: Due to the long head there is a movement of the arm back and bringing the hand to the body. All muscle is involved in extension of the forearm.

Mount

The lateral head of the triceps (lat.caput laterale), begins tendon and muscle bundles on the outer surface of the shoulder bones. The medial head of the triceps (lat.caput mediate), has fleshy onset on the posterior surface of the middle third of the shoulder. Long triceps head (lat.caput longum), begins with a strong tendon from the subarticular tubercle of the scapula. Resulting from the connection of the three heads the muscle goes into a flat wide the tendon that attaches to the ulnar process of the ulnar bones.

Here’s how she looks like the triceps muscle of the shoulder:

As you can see, when all three muscles become noticeable, they will acquire a peculiar “horseshoe” shape.

You can also notice that the lateral head (or, as it still called the lateral head) – this is the largest muscle of the three muscles triceps, which both develops faster than others, and determines the general appearance of your triceps.

In short, when people talk about “big triceps,” on in fact, they mean large lateral heads.

However, if you want to purchase a full three-dimensional, 3-D, view, then you need to develop all three heads well triceps.

Fortunately, this is pretty easy.

Simple ways to pump triceps

There are many theories on how to build triceps muscles.

Some say you need to focus on frequent accelerated workouts and really feel it burning in the muscles.

Others believe that it’s enough to train several times in a week.

There is also an opinion that triceps do not need to be downloaded at all. Instead, focus on pushing exercises such as bench press and bench press. Well, I experienced everything the above, I also worked with thousands of people, and that’s what I found out:

1. Most people need to swing purposefully triceps to achieve the size and terrain that they want to.

Enhanced training of the muscles of the chest will help in the formation of triceps, but this is unlikely to be enough to achieve the desired size. and bumps.

2. Heavy compound exercises are ideal for building strength and size. High sets, rope exercises on the block simulator and the French bench press (triceps machine) include in your workouts, but they will not replace exercises with heavy dumbbells.
3. One enhanced triceps workout per week enough. An important part of what you should do correctly and constantly, is the volume, that is, the total amount repetitions that you do every week.

This is especially important when you are in the gym. the hall, (especially when practicing with a lot of weight) the main rule which reads:

The harder your approaches, the less you can engage in a week without the risk of overtraining. it especially true for such really difficult exercises as deadlift, squats with a barbell, as the heavier your training, the more time your body needs to recover after her. Now, after I tried many different split workouts and frequency patterns, imagine what works best in two deployed reviews.

If your workout includes heavy weight exercises (80-85% + 1ПР), the optimal volume should be about 60-70 repetitions every 5-7 days.

This applies not only to triceps, but also, as a rule, to any other major muscle groups.

In the case of triceps, we must also take into account the fact that They are actively involved in your bench exercises.

If you do, say, about 60 reps in the chest press per week in order to pump up the chest and about 15-20 repetitions in the press above the head for the relief of the shoulders, then an additional 60 repetitions of triceps weight training will be superfluous.

Although, reducing the number of repetitions to 30-40 for triceps, you will find that it stimulates extra growth muscle mass without the troubles associated with excess load.

However, every day I meet people whose triceps very “stubborn” even despite the right training. In such I recommend that they do the following every week:

• 9 sets of reinforced (4-6 reps) chest presses, plus 3 sets exercises for triceps for 8-10 exercises at a time;
• 3 sets of reinforced bench press over head after a couple of days;
• 6-9 sets of reinforced triceps exercises after a few days.

This slight increase in weekly volume is, of course, not will have an instant magical effect, but it will help to overcome “stubborn plateau” of muscle growth.

And now that we have the basic theoretical training moments, let’s review the 5 best exercises for triceps.

Best Triceps Exercises

Do not pay attention to magazines with articles about muscle mass.

You do not need to do 50 types of triceps exercises to pump up gorgeous hands.

In fact, from the many and many triceps exercises, which you can do, just a small handful will become really helpful. Next I’ll tell you how to pump triceps using the most effective exercises for training triceps muscle of the shoulder.

For instance…

1. Bench press with a narrow grip

If I had to choose only one triceps exercise, they would undoubtedly become a bench press with a narrow grip or push-ups with focusing on the back

Both of these exercises are aimed at strengthening the lateral head. triceps and, in addition, give impetus to the development of chest muscles.

2. Back push-ups

There are two types of push-ups with an emphasis on the back: from gymnastic benches and from bars (vertically)

I prefer the push-ups from the bars, as in this way it is easier push ups with extra weight and this view helps to train shoulders and chest. But for triceps, both methods are equally good.

Here is the bench push up:

But from the bars:

3.Dumbbell bench press over head

Extending your arms with a dumbbell behind your head is one of my favorites exercises for triceps.

It is particularly well suited for the long triceps head and allows you to safely lift heavy loads and load the muscles.

4. French bench press with a barbell

Triceps tension in the supine position loads the medial the head.

This exercise is fundamental to bodybuilders throughout decades because of simplicity and efficiency.

5. Extension of arms on the upper block in a standing position

This is the most common triceps exercise that performed by people, and, oddly enough, it is really good.

However, I leave it for later in my training, applying after I perform more difficult exercises from this list.

I also prefer the V-shaped and straight neck.

Load progression is the key to training triceps

Before we talk about triceps training, I would like to make sure you understand the vital issues of difficult athletics in general:

It’s important not just to do the exercises, but to do them in progression.

For a real weightlifter, it’s important to know what an important type progression is overload.

This is a gradual increase in weight that you can lift beyond once.

If you do this and consume enough food, your muscles will grow.

Triceps Weight Training

I have two criteria by which I determine good triceps training:

• It includes exercises that are aimed at each triceps head.

You will get the most out of the triceps exercises that develop lateral head.

These are exercises in which you focus on your hands, such as, bench press with a narrow grip, push-ups with an emphasis on the back and extension of arms on the upper block while standing.

However, you should not neglect exercises that increase the other two triceps heads.

Exercises with arms above your head, such as a dumbbell bench press head and French bench press are aimed at the long head, and exercises with arms on the sides and lower grip, as well as a bench press develop a medial head.

• Highlights weightlifting.

There are three ways to stimulate muscle growth, and, progressive overload is the most important point in muscle building.

Therefore, your main goal as a weightlifter is to become stronger, especially in difficult key exercises such as strength traction, squats with a barbell, as well as a bench press and above the head.

Triceps Weight Training Program

Let me give you an example of a simple training program for triceps, so that you see how my advice suits you.

Train as follows once every 5-7 days for next 8 weeks. Do it, stick to your diet and your triceps will certainly answer you.

• Narrow grip bench press

Warming up and 3 sets of 4-6 reps

• Back push-ups

Warming up and 3 sets of 4-6 reps

• French bench press

3 sets of 4-6 reps

That’s all.

Only 9 sets for your ongoing workout.

And in case you don’t know how many repetitions, approaches and with how much weight you need to do is very simple:

• If you can do more reps than yourself expected your weight is too light. Get heavier.
• If you can’t make a minimum of your range reps, weight is too heavy. Lighten it.

So in the case where you can do 6 reps, it’s time to add weight. If you are not able to do 4 reps, you should reduce the load.

In general, I advise you to add weight when you performed all repetitions in ONE set.

For example, if you completed 6 reps in your first set push ups with an emphasis on the back, add 2-4 kg to your belt for push ups for the next set. Work with this weight until get to 6 reps in push ups, and so on.

So your weekly goal of adding quantity repetitions in exercises that eventually turn into adding weight.

Sports nutrition for triceps training

I left it in the end, because, frankly, it’s less important compared to proper diet and exercise.

You see, supplements will not create a great physique, but proper training and nutrition – yes.

Supplements do not create a beautiful body. Proper training and nutrition is what creates.

Unfortunately, the supplement industry is awash with pseudoscientific recommendations, ridiculous hypotheses, confusing commercials, and the additives themselves contain a lot of useless, or, conversely, important components, but in too small doses.

Many supplement companies produce cheap, useless product and try to impose it using stupid marketing calls high-profile (and usually expensive) endorsements from celebrities, pseudoscientific tales, fantastic stories about branded blends and catchy packaging.

That is, although supplements do not play a vital role in building muscle and burning fat, and many are not at all represent nothing but a waste of money … the right additives can help.

The truth is that there are safe, natural substances whose use is to increase strength, increase muscle mass, fat burning, etc., has been scientifically proven. Part of my work there was a duty to know what these substances are, to look for products, containing them. So now I can apply them myself and advise to others.

However, the search for a product of high quality, efficient and at the same time at a reasonable price, it was always a challenge.

So I decided to take matters into my own hands and create my own own additives. And not just “like everyone else’s” supplements, but those exact ones the formulas I came up with and just wanted a few years to get them someone created for me.

I will not rant for a long time on this subject here. If you Want to know more about my supplements, click here.

As part of this article, let’s quickly go through supplements that will help you get the most out of your workouts hands (and not only).

Creatine

Creatine is a substance found in the body as well as in products such as red meat. This is perhaps the most studied molecule in the world of sports supplements, the subject of hundreds of scientific papers. AND the basis is quite clear:

Creatine Supplements Help …

• Increase muscle mass and increase strength;
• Improve anaerobic endurance;
• Reduce the risk of muscle damage and inflammation

You might have heard somewhere that creatine is harmful to the kidneys, but it’s the statement was categorically and repeatedly denied. AT health issues, creatine did not have any harmful side effects effects, both with short-term and long-term use. For people with kidney disease, however, supplementation with creatine.

If you have healthy kidneys, I highly recommend you creatine supplements. It is safe, cheap and effectively.

If we talk about special products that I use myself, then this is of course creatine monohydrate.

Creatine Monohydrate 100% Work Additive Among All sports nutrition, 5 grams of creatine per day (course not more than 6 months) gives such positive effects:

• increases energy supply in muscle cells
• neutralizes acid in muscles, mainly lactic acid
• retains water and speeds recovery after training
• It activates glycolysis in the muscles and increases strength, with insufficient oxygen in the muscles

It gives you real strength, size and regenerative properties. creatine monohydrate plus restores muscle and insulin sensitivity due to L-carnitine, L-tartrate and Corosolium acid.

Protein powder

You do not need protein supplements to achieve muscle growth, but considering how much protein you need to eat every day to to achieve maximum muscle growth, it can be extracted from food just be impractical.

This is the main reason I created (and use now) Whey Protein. (There is also evidence that protein whey is great for eating after training.)

Whey Protein – Contains Only Natural sweeteners and flavorings; whey is obtained from milk, milked on small farms. I can confidently say whey protein, 100% natural powder that gives the real benefit to the muscles and is relatively inexpensive.

Pre Workout Supplements

The question is that pre-workout supplements will light you and set up to give everything in the gym, not even worth it. Nonetheless, there are also negative points, as well as potential risk.

Many pre-workout drinks consist of ineffective ingredients and / or an insufficient dose of wholesome, which makes them not more than cheap stimulants flavored with “stardust” for beautiful packaging.

Others do not even contain stimulants, and are, in fact, simple swindle.

Also still illegal, dangerous, such as “Jack3d” containing powerful (and now forbidden) a stimulant known as DMAA.

The reality is that it’s hard to find a pre-training an additive that will be light in content of stimulants, but saturated with naturally safe amplifiers like beta-alanine, betaine, citrulline.

So I made my own pre-workout supplement. It consists of the 6 most effective components available in free Access, which you can use:

• Caffeine. Caffeine Gives More Than Just a Charge energy. It also increases stamina and muscle strength.
• Beta Alanine Beta alanine is natural an emerging amino acid that reduces fatigue improves anaerobic ability and can accelerate muscle growth.
• Citrulline Malate. Citrulline is an amino acid that enhances muscle endurance, soothes inflamed muscles and improves aerobic function.
• Betaine. Betaine – a substance contained in plants like beets, which increases stamina muscle strength and also accelerates the growth of human hormones and insulin response to enhanced workouts.
• Ornithine. Ornithine is an amino acid contained in in large quantities in dairy products and meat, which reduces fatigue during long workouts and promotes lipid oxidation (burning fat to produce energy, as opposed to carbohydrate and glycogen).
• Theanine. Theanine is also an amino acid, contained mainly in tea, which shortens the physical and moral stress, increases nitric oxide production, which improves blood circulation and also improves attentiveness, composure, alertness, memory, execution mental work and mood.

DIY pre-workout power engineers

The bottom line is that if you feel a lack of energy on training, not full of strength how you should feel before training, then you should pay attention to pre-training additives. The simplest and cheapest options are:

• tincture of eleutherococcus
• pellet ginseng
• green tea + 1 slice of lemon + 1 teaspoon of honey
• 1 part milk oolong, 1.5 parts ginseng oolong (preferably stone, rooted), 1 part puer
• pure caffeine in dosages of 300 mg, and the higher they are, the stronger invigorates and the higher power, but beyond 800-1000 mg I would you were not advised to come in
• lemongrass
• Rhodiola rosea

Summarizing Triceps Workouts

Pumping up a sculpted and massive triceps is the same as pump up any part of your body.

• You need to do the right exercises
• You need to lift a lot of weight
• You need to carry out a sufficient weekly volume
• Consume enough calories and nutrients (proteins fats carbohydrates)
• And you need to be patient

So, exercise, be persistent, eat right and you get the body you dreamed about.

What do you think of these triceps workouts? There is something to share? Let me know in the comments below!