Exercise push-ups on the bars with an emphasis on triceps excellent involves all three triceps heads, gives volume and relief to the whole hand. With this basic movement you can pump triceps and increase overall power performance.
- Triceps push-ups
- How to pump triceps on the uneven bars?
- Step-by-step exercise technique
- Triceps push-ups at home without bars
Triceps push-ups
The difficulty lies in that, with the wrong technique, chest muscles, deltoid and even trapezius. We need to turn off auxiliary muscles and perform push-ups on the uneven bars on triceps.
How to pump triceps on the uneven bars?
- The main task when doing push-ups on the bars on the triceps is keep the body upright and in no case to roll the case forward. When leaning forward, the load shifts by pectoral muscles and is removed from the triceps muscles of the shoulder.
- Another important nuance: at the top point you need to completely to extend the arm at the elbow joint to include as much as possible triceps to work.
- When you do push-ups on the uneven bars for triceps, put your hands shoulder width apart and do not spread your elbows in side.
- For men
- For girls
Step-by-step exercise technique
- Starting position: at the top point on straight arms, body weight held by hand strength.
- Inhale and slowly lower yourself down. Your torso should stay in an upright position, the elbows should remain close to the body. This helps to better focus on triceps involvement. Get down to an angle of 90 degrees, between the top part of the arm and forearms.
- As you exhale, return to starting position using silutriceps.
- Make a move for a given quantity repetitions.
Options: If you are new to this exercise and are missing forces to perform the exercise, use the gravitron simulator, if possible. This simulator uses extra weight, to help you lift your body. If there is no such simulator, then you can use the help of a partner who will help, supporting you by the legs.
More advanced ones can add weight with a belt that allows to increase working weight and to load triceps stronger. But this there will already be work not with its own weight.
Triceps push-ups at home without bars
If it so happened that the forces for training on the bars is still not enough, there is no gravitron and partner, push-ups for triceps can be performed without bars. To do this, you can use two benches or a home sofa.
The execution technique is extremely simple:
- We put both legs on the bench, and with our hands rest on the bench for with your back.
- On inspiration we go down, on exhalation we go up.
For clarity, watch a video with performing push-ups on triceps resting on the sofa. There is immediately given a small superset of two exercises.