Triceps anatomy
The back of the shoulder section of the arm is the triceps muscle. All three heads of the triceps are engaged when straightening the arm. The outer (lateral) head of the triceps brachii muscle attaches to the back of the humerus and extends to the elbow joint.
The inner (long) head of the triceps is attached just below the humerus - to the scapula bone, and, like the outer head, extends to the elbow. The middle (short) head is between the long and outer ones; it also starts from the shoulder, but is attached much higher than the other heads of the triceps.
Muscles involved in the exercise
- Biceps brachii (biceps). In this case, it does the main work, and both heads of the biceps are involved.
- The brachialis (also known as the brachialis muscle) is a muscle located deeper, that is, under the biceps. Despite the fact that the brachialis takes maximum part only at the beginning of flexion, this load is quite sufficient to ensure its growth. A well-developed brachialis visually emphasizes the volume of the biceps, since it seems to push the biceps, increasing it.
- The forearm muscles are also partially loaded when bending the arms in a crossover. In particular, the brachioradialis muscles and pronator teres muscles work - they assist in bending the arms.
Triceps exercises
1) Close grip bench press
This is a basic exercise for the triceps muscles of the arms. It is recommended for all athletes. But those who need good form and mass may want to eliminate it from their training program if their strength level is average or above. Up to an intermediate level, the close-grip triceps press is necessary for everyone, regardless of the goal.
It is believed that the grip width when performing a “narrow” press should be much narrower than the shoulders. There's really no need for this. But the grip should not be wider than shoulder width. The grip width at shoulder level is optimal for any athlete, regardless of his height and anatomical features.
When performing a bench press with a close grip, your feet should be firmly on the floor and your entire torso should be pressed against the bench. The elbows should not move apart when lowering the barbell. At the lowest point, the bar should touch the upper section of the abdomen, not the chest. Number of repetitions – 6 – 10.
It is recommended to perform on a day when there are no exercises for the shoulders and chest, no more than once every 4 days. 4 – 5 sets of 6 – 10 repetitions will definitely help make the triceps stronger for any athlete.
2) California press
This exercise is very similar to the bench press with a narrow grip - the same starting position and almost the same technique. Only the grip width must be slightly narrower than shoulder width. And another difference is that the bar goes down to the upper chest, literally two fingers below the chin. The elbows - just like in the close-grip bench press - should not diverge to the sides.
The California press is superior to the narrow press because it is one of the best exercises for mass, and at the same time it is also useful for increasing strength in pressing exercises. This exercise has helped many powerlifters and bodybuilders achieve impressive results.
There is no other exercise in which all three heads of the triceps work at full power. If you perform it on a special day for training your arms, your triceps will become strong and massive in a relatively short time. You need to perform 4–5 sets of 6–10 repetitions, no more than once every 4 days.
3) French bench press
This is one of the most effective exercises for the inner head of the triceps. Of course, the other two also work, but not as intensely as when performing the California press.
You are lying on a horizontal bench. Taking the barbell, press it up and, by bending your arms, lower it until the bar lightly touches the top of your head. It is recommended to use a curved bar for this exercise - since with a straight bar the hands are not in a very comfortable position, which affects the technique. Recommended volume: 4 – 6 sets of 6 – 10 repetitions.
4) Arm extensions with a dumbbell while sitting on a bench with an inclined back
This exercise - like the previous one - focuses on the long head of the triceps muscle of the arm. Bench arm extensions are most effective for athletes who have a long triceps ligament (ending at the elbow, not above it). It is also suitable for athletes with short triceps, but for better results they should prefer the French press.
Taking a dumbbell that weighs approximately 40% of the weight of the barbell in a close-grip bench press, sit on the bench. Press your arms with the dumbbell up and bend them until you feel a full stretch in your triceps. Do 4 – 5 sets of 8 – 10 repetitions.
The angle of the back of the bench should be such that no discomfort is felt during the exercise. The recommended tilt angle is 25 – 45 degrees. For those who prefer to perform this exercise regularly, the backrest angle should be changed every 2 to 3 workouts.
5) Arm extensions in a sitting position
This exercise is inferior to the two previous extensions in terms of gaining muscle mass, but it will be more effective for improving the relief and separation of the medial (long) head of the triceps. The triceps extension is performed as follows: sitting straight, bend your arm with a dumbbell until the triceps are fully stretched. 4 – 5 sets of 8 – 10 repetitions.
6) Bent over triceps extensions
Taking a dumbbell in one hand, stand at the bench and, bending at the waist, rest your “non-working” hand on it. Starting position – standing in an inclined position, the arm with a dumbbell is bent at an angle, its shoulder part is parallel to the floor. Raise the dumbbell by straightening your arm without changing the position of your shoulder. 5 sets of 8 – 12 repetitions for each arm. This exercise primarily works the lateral head of the triceps. It is better to include it in the training program when the desired weight has been achieved and the relief of the triceps muscles of the arms needs to be improved.
7) Presses down on the block
This exercise is more productive for “pumping up” the outer head of the triceps than bending over the arms. Both the middle and inner heads work in it, but to a small extent; The synergy of these two triceps heads helps the lateral head work to its full potential. For the best effect, it is better to use the handle in the shape of the letter V. Taking the handle, pull it down until the shoulder parts of your arms are perpendicular to the floor and your forearms are parallel to the floor. This is the starting position. By extending your arms, lower the handle down until your arms are completely straightened. After pausing at the bottom point for a second, slowly return to the starting position and repeat the movement. The triceps are pumped on the downward block in 4 sets of 10–12 repetitions.
Transverse arm extensions lying on a horizontal bench
Transverse arm extensions lying on a horizontal benchThis is another dumbbell triceps exercise for the outer head of the triceps. It is recommended to include it in the “relief” period. In transverse extensions, almost one external head of the triceps muscle of the arm works.
Lying on a horizontal bench, raise your arm with the dumbbell up. Then lower it across your torso. At the lowest point, the dumbbell should touch the bench, just above the opposite shoulder. 4 sets of 10 – 12 repetitions.
9) Tate Press
This exercise is almost an analogue of the previous one. The difference is that when performing extensions, both hands are used at once. You lie on a horizontal bench, holding a dumbbell in each hand. With your arms stretched up, you lower the dumbbells across your torso. The dumbbells should not touch throughout the entire set, and the palms should always be facing backwards. 5 sets of 8 – 10 repetitions.
Crossover Curl
The crossover curl is an isolation exercise aimed at developing the biceps muscles. The exercise helps to form the so-called “peak” of the biceps, which gives the biceps a high middle part and an expressive appearance.
Muscles involved in the exercise
- Biceps brachii (biceps). In this case, it does the main work, and both heads of the biceps are involved.
- The brachialis (also known as the brachialis muscle) is a muscle located deeper, that is, under the biceps. Despite the fact that the brachialis takes maximum part only at the beginning of flexion, this load is quite sufficient to ensure its growth. A well-developed brachialis visually emphasizes the volume of the biceps, since it seems to push the biceps, increasing it.
- The forearm muscles are also partially loaded when bending the arms in a crossover. In particular, the brachioradialis muscles and pronator teres muscles work - they assist in bending the arms.
Technique:
In the concentrated phase, we bring our hands to approximately the middle of your head, as if we were doing an ear pull. All movements are smooth, concentrate on working your biceps. This is a great exercise that will add variety to your training process.
- To begin, attach two handles to the top blocks in the crossover and set the weight you will be working with on each side of the crossover. Note: Make sure the same weight is installed on each side of the crossover.
- Next, adjust the height of the blocks on each side, making sure they are higher than your shoulders.
- Stand in the middle, grab the handles attached to the cables of the machine with each hand, use a grip on the handles with your palms facing the ceiling. Your arms should be straight and parallel to the floor, your feet should be shoulder-width apart. The arms are symmetrical when performed on both sides.
- At this time, as you exhale, slowly bend your arms, contracting your biceps muscles, until your forearms come closer to your biceps, bringing your arms approximately to the area of your head.
- Next, while inhaling, move your forearms back to the starting position. Note: The entire body is stationary during this exercise. The movement is performed only in the forearms.
- Repeat the movements for the number of repetitions specified in your program.
Tips for implementation
- When extending your arms, keep them slightly bent so as not to put excessive stress on your elbow joints.
- Since the exercise is an isolating exercise and is aimed mainly at giving relief to the biceps muscles, it is not recommended to use excessive working weight when performing it. Heavy weight will not allow you to concentrate on the correct technique.
- Also due to the fact that the exercise is isolated, it is better to use a fairly large number of repetitions: 12 - 16.
- When performing, all movements are performed smoothly and under control, feeling the contractions and work of the biceps.
- Throughout the entire movement, the body remains motionless, as does the whole body. The gaze is directed straight ahead.
- For a more effective load, you can hold for 1 second at the moment when the biceps are contracted to the maximum, this will allow you to additionally load the biceps.
- Some block simulators do not have the ability to adjust the height of the cables. If you have to raise your arms too high when performing, you should use some kind of stand, for example, a step platform.
Execution options
This exercise can also be performed with each arm alternately using one handle of the overhead pulley.
Video: Curling arms in a crossover:
https://youtube.com/watch?v=zK_bT579qNk
This is interesting: Concentrated bending: consider in detail
Sets of exercises for triceps
Often, regulars of fitness rooms do not get the desired results, although they do not neglect the technique of doing the exercises and comply with all the conditions for restoring the muscles being trained. This mistake lies in the fact that they adopt systems that are not entirely correct. The correct complex of a professional can be absolutely useless for a novice athlete.
Below are complexes of training the triceps muscles of the arms from the best triceps exercises. The first is for beginners, and the second and third are for intermediate level athletes.
1 complex
Monday: Dumbbell extensions while sitting on a bench, or French press (depending on the length of the triceps). 3 sets of 8 reps. Cable presses – 3 sets of 10 reps.
Friday: Close grip bench press. For the first two workouts, perform at least 8 reps per set and no more than 4 sets. From the third week of training, start performing 5 sets of 6 – 10 repetitions.
You need to practice this complex until the weight in the bench press with a narrow grip slightly exceeds your own weight. After this you can move on to complex 2.
2 complex
Monday: Cable Presses. Set the weight for 10 repetitions, and do 4 sets of 8 repetitions with it, resting 1 - 1.5 minutes between each set. Arm extensions while bending over. Do 5 sets with a dumbbell that allows you to complete 12 reps. The interval between approaches is 1.5 – 2 minutes. Transverse arm curls. 4 sets of 10 – 12 repetitions.
Friday: California Press. 4 – 5 sets of 6 – 10 repetitions. Choose a weight for 10 reps. Do 3 sets of 6 reps. Then do 10 reps. If you feel like you can do more than 20, stop. Rest 3 minutes. Then do another set with as many reps as possible.
3 complex
You need to switch to this complex only when the volume of trained muscles has noticeably increased.
Monday: Seated arm extensions or French presses. 6 sets of 6 reps. With weights for 8 reps, perform 6 sets of 6 reps, resting 1 minute after each set. Transverse curls – 4 sets of 10 – 12 repetitions.
Friday: California Press. Set the weight for 8 reps, do 8 reps. Then, without resting, lose 5 kg and complete the set to failure. Do 2 more sets of lowering the weight, also without resting between them. Presses down on the block. Perform 5 sets of 8 – 12 repetitions, resting 2 – 2.5 minutes between sets.
How to pump up triceps and why you need it
The triceps consists of three heads: long, medial and lateral. Together they form the triceps horseshoe. This muscle union received its name due to its external resemblance to an ordinary horseshoe. The vast majority of novice bodybuilders ignore triceps training because they believe that the aesthetic beauty of the arm depends only on the biceps. In fact, this is a deep misconception.
With a well-developed triceps, it will separate from the deltoid muscle, and you will get a truly beautiful arm. By developing only one biceps, you destroy the entire balance of the muscles. This results in the appearance of your hands being out of proportion. Think about it. In this article we will look at almost all triceps exercises. If you are interested in beautifully balanced arm muscles, read on.
First, I would like to destroy a couple of myths. Unfortunately, most bodybuilding literature is filled with false information. According to incorrect articles, there are triceps exercises that work each head individually. In practice, everything is different. Any arm extension uses all three heads of the triceps. But! Depending on the angle of execution, the handle, or the trajectory, you shift most of the load to a specific triceps head
It's important to remember that bodybuilding often depends on your genetic makeup. The shape of the triceps is genetically inherent in you, you can only increase the volume
By the way, if you have a weak and invisible lateral head, it will be quite difficult for you to tighten it to the size of the other two.
results
How many weeks to adhere to a certain complex is an individual matter. For some, it is enough to practice the 1st complex for two months to begin “advanced” training. For others, even six months is not enough. It's all about genetic endowment. The main thing is to find exactly those exercises that suit your anatomical features. Regular training, full training and adherence to the correct technique for performing exercises are necessary conditions. By following them, any person, regardless of physique and age, will achieve the desired results.
Typically, triceps begin to grow after 2 months. For genetically gifted individuals – even less. For hardgainers (poorly responsive to athleticism, difficult to gain muscle mass) and girls, the “pumping” period takes an order of magnitude longer. But within 6 months, every athlete (including hardgainers) should notice pleasant changes in their triceps muscles. If they are not there, the reason is either nutrition or other factors responsible for recovery after training.
It often happens that there is no progress precisely because the athlete is not doing the exercises that suit him best. For example, if the owner of long triceps neglects extensions on a bench with an inclined back, his growth progress will be significantly slowed down. Athletes with good genetics will also benefit greatly from taking factors like these into account.
Another reason for the slowdown in triceps growth in weakly responsive athletes may be that they switch to a “pumping” complex too early, or simply abuse “pumping” (training with a large number of approaches and repetitions, with light weights). Light weights and a lot of work will not make weak and flat triceps look massive. And if something similar happens, it will be a short-term effect.
This exercise program is for those who want to create a sculpted body, and for girls who simply want to remove sagging from their arms, a special complex has been developed that they can perform at home. You can find a set of exercises here.
Execution technique
In the concentrated phase, we bring our hands to approximately the middle of your head, as if we were doing an ear pull. All movements are smooth, concentrate on working your biceps. This is a great exercise that will add variety to your training process.
- To begin, attach two handles to the top blocks in the crossover and set the weight you will be working with on each side of the crossover. Note: Make sure the same weight is installed on each side of the crossover.
- Next, adjust the height of the blocks on each side, making sure they are higher than your shoulders.
- Stand in the middle, grab the handles attached to the cables of the machine with each hand, use a grip on the handles with your palms facing the ceiling. Your arms should be straight and parallel to the floor, your feet should be shoulder-width apart. The arms are symmetrical when performed on both sides.
- At this time, as you exhale, slowly bend your arms, contracting your biceps muscles, until your forearms come closer to your biceps, bringing your arms approximately to the area of your head.
- Next, while inhaling, move your forearms back to the starting position. Note: The entire body is stationary during this exercise. The movement is performed only in the forearms.
- Repeat the movements for the number of repetitions specified in your program.
Tips for implementation
- When extending your arms, keep them slightly bent so as not to put excessive stress on your elbow joints.
- Since the exercise is an isolating exercise and is aimed mainly at giving relief to the biceps muscles, it is not recommended to use excessive working weight when performing it. Heavy weight will not allow you to concentrate on the correct technique.
- Also due to the fact that the exercise is isolated, it is better to use a fairly large number of repetitions: 12 - 16.
- When performing, all movements are performed smoothly and under control, feeling the contractions and work of the biceps.
- Throughout the entire movement, the body remains motionless, as does the whole body. The gaze is directed straight ahead.
- For a more effective load, you can hold for 1 second at the moment when the biceps are contracted to the maximum, this will allow you to additionally load the biceps.
- Some block simulators do not have the ability to adjust the height of the cables. If you have to raise your arms too high when performing, you should use some kind of stand, for example, a step platform.
Triceps exercises: video
Tags: exercises
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