Triceps push-ups are a great basic exercise for everything. a body that will help build muscle in the arms.
Wanting to get massive banks, people often focus on biceps training. But they make up only one third of the volume of the arm and to pump more cans, you need to start training triceps muscles of the shoulder. However, triceps are larger muscle group compared to their glamorous rivals in that side of the humerus. Therefore, if your hands are no different impressive volumes, ignore triceps it’s clean madness.
This muscle group owes its name to the fact that it has three heads – lateral, medial and long – each of which need to be worked out to increase strength and size upper arms. Fortunately, you can train all three muscle heads at the same time, if you choose the right exercise, which are the back push-ups and option on uneven bars.
Read on to get a comprehensive guide to performing this classic exercise with body weight, including some of its variations, designed to complicate the task after You will master the basic version of the exercise. Also these variations will help you progress in bench press, and feel more confident in T-shirt with short sleeves. Why? Because push ups on parallel bars (or rings) is one of the most difficult exercises, not requiring weights as one relatively small group muscle should lift and lower the weight of the whole body.
And the reward is really great. “Your triceps are the dominant jerking muscle responsible for straightening the arms, therefore, it is a more powerful and useful assistant in the heavy bench press, than pectoral muscles, “says Paul Carter, who his life is involved in weightlifting and powerlifting. “Do your triceps as strong as possible and you will increase strength indicators in all bench exercises, and your hands will gain impressive dimensions. “Read on to find out how master back triceps push ups.
- How to do push-ups
- Push-up Technique Tips
- 1. chest up
- 2. Do not rush
- 3. Powerful bench press
- 4. Tilt
- 3 ways to do more push ups
- 1. Bring your friends
- 2. Dead snap
- 3. Group
- Triceps Pushup Variations
- 2. Dips from the bench with bent knees
- 2. Reverse push-ups from the bench with straight legs
- 3. Push-ups from a bench in an emphasis behind with legs on a bench
- 4. Push-ups on parallel bars
- 5. Push-ups with weights
- How to do push-ups
- Push-up Technique Tips
- 1. chest up
- 2. Do not rush
- 3. Powerful bench press
- 4. Tilt
- 3 ways to do more push ups
- 1. Bring your friends
- 2. Dead snap
- 3. Group
- Triceps Pushup Variations
- 2. Dips from the bench with bent knees
- 2. Reverse push-ups from the bench with straight legs
- 3. Push-ups from a bench in an emphasis behind with legs on a bench
- 4. Push-ups on parallel bars
- 5. Push-ups with weights
How to do push-ups
Wherever and no matter how you do push-ups for triceps, the main thing is position hands. Your palms should be on a surface from which you push-ups, shoulder-width apart, while arms should remain straightened out. From this position you go down until the angle in the elbow joint will not reach 90 degrees, then straighten again hands lifting the body up. Three approaches of 8-10 repeated, with which, most likely, the last approach you will take to the limit of your strength, provide you with an unforgettable feeling in the upper arms for one to two days.
In the gym you can do triceps push-ups, beneficial effects on your whole body, on parallel bars, but You can also use a bench or chair to do push-ups from the bench back anywhere, leaving your feet on the floor. Just make sure that any surface you use will be able to support the weight of your body, and probably a chair on wheels will not be the best solution …
Push-up Technique Tips
1. chest up
Having taken a position in an emphasis on hands on bars or rings, clamp muscles of the cortex and buttocks, then lift the chin and chest to maintain tension throughout the body. From this position, start motion, bending his elbows.
2. Do not rush
To maximize the time your triceps are under load, which is a key stimulus for the growth of new muscle tissue, lower your body down as slowly as possible. Try first do it in two seconds, increasing the time to four seconds. Lower yourself as low as possible without overloading your shoulders.
3. Powerful bench press
Hold at the bottom for one or two counts, then powerfully push the body up while continuing to strain the core and buttocks, so that your legs do not swing. Do not extend your elbows to the end in high point: keeping your hands at the upper limit of the amplitude slightly bent, you make your triceps work where more intense.
4. Tilt
Tilting the housing forward during push-ups includes pectoral muscles. Keeping your body straight, you concentrate the whole triceps load.
3 ways to do more push ups
1. Bring your friends
In a new study conducted by Edge Hill University, the subjects stated that when two spectators watched them, they could do more reps with less effort during chest training.
2. Dead snap
“If you feel that muscle failure is close, stronger cling to the bars “, advises the trainer for strength and cardio training Joel Dowey “You stimulate the adjacent muscle through an effect called irradiation, and you can squeeze out a couple of extra reps. ”
3. Group
“Cross your legs or squeeze your feet together,” Dowie suggests. “WITH using “grouping” you make your whole body more stable, so you can do more repetitions than if you just hung out like a sausage. “Bonus: this principle also works for pull-ups.
Triceps Pushup Variations
Due to its variety of push-ups fit into any training program from beginner to advanced level. Arm yourself with the triceps push-up options below. starting with the lightest version.
2. Dips from the bench with bent knees
Technique: Put your hands on a bench or drawer behind him, feet together and pressed to the floor, knees bent. Slowly lower yourself as far as possible, then forcefully push torso up.
Benefit: This bench press variation in emphasis is suitable for beginners, because body weight, which you have to raise is reduced due to the position of the legs.
2. Reverse push-ups from the bench with straight legs
Technique: Put your hands on a bench or drawer behind him, feet together, legs straight, heels stand on the floor. Slowly go down to the limit and squeeze the body up jerk.
Benefit: Still a variation for Beginners, this exercise is a little harder because you need to lift and lower most of your body weight.
3. Push-ups from a bench in an emphasis behind with legs on a bench
Technique: Put your hands behind you on a bench or box. Put your legs together and lay them on a low bench or drawer, the knees are bent. Slowly lower yourself as far down as you can. climb up.
Benefit: Raising your legs above the floor, you will have to move up and down most of the body weight, which complicates exercise.
4. Push-ups on parallel bars
Technique: Grasp the bars with a straight grip and rise up until your arms are straight. Keeping breast raised up, and core – tense, slowly lower yourself as low as possible lower, then forcefully push the body up.
Benefit: These are classic triceps push ups. Having mastered them, you will increase the size and strength of the muscles of the upper back surface of hands. Always warm up the triceps, as well as the shoulder and elbow joints before proceeding exercises.
5. Push-ups with weights
Technique: Attach a weight to the belt for weights and climb the bars, squeezing them with a direct grip, straightening your arms completely. Raising the rib cage up and pinching core, lower as low as possible, and then powerfully push the body up.
Benefit: When you start to push up without any problems on the bars in three sets of ten times, working at a slow pace and fully controlling every movement you might want add extra weight in the form of pancakes. So you load muscles are even stronger, however start with small weights – 2.5-5 kg each – and increase weights gradually so that your muscles and joints managed to adapt.