The 5 best triceps exercises for men in the gym. Detailed video instruction

The 5 best triceps exercises for men in the gym. Detailed video instruction

According to scientists, one of these loads the muscle the best.

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The triceps forms 2/3 of the muscles of the upper arm. Even if you pump powerful biceps, without a developed triceps muscle, your arms will look weak.

The triceps occupies the entire back side of the shoulder and consists of three heads – long, lateral and medial. Its main function is to extend the arm at the elbow joint. A developed triceps resembles the shape of an inverted horseshoe on the back of the arm.

When we train the triceps, all three heads are always working. There are many variations of exercises for this muscle. Some exercises shift the emphasis to the lateral and medial, while some involve more of the long side. This article lists exercises that evenly distribute the load on all three segments of the muscle.

An effective circuit for building powerful triceps

In 2007, there was a study that showed that the triceps is about 67% made up of type II muscle fibers. This means that it is best served by training with heavy weights for a low number of repetitions. Train slowly and without jerks to engage all motor units.

The American Council on Exercise brought in a group of scientists from the University of Wisconsin to identify the best triceps exercise. The results showed that the greatest triceps muscle activity was on diamond push-ups.

Best triceps exercises

Diamond push-ups

Tehnika

• We stand at a lying down position. Keep the body torso straight. Neck, back and hips are in line. Legs together.
• Put your hands narrowly. The distance between the palms of your hands is 10 to 30 centimeters. Distribute the load on the entire surface of the palms and fingers. Elbows slightly pressed against the body.
• The shoulder blades are lowered down and brought together. They remain in this position throughout the exercise.
• As we inhale, lower ourselves to an angle of 90 degrees in the elbows.
• On the exhalation straighten the arms and rise to the top point.

Perform three approaches of 8-12 times. If the load was light, you can use additional weights. Rest between approaches – two to three minutes.

Tõuked rööbastel

Tehnika

• Grab the bars, the body is flat. Neck, back and hips are on the same line. Legs together.
• The shoulder blades are lowered down and brought together. In this position they remain throughout the exercise. Elbows pressed against the body.
• On the inhale smoothly lower the body to the lowest point, bending the elbows to an angle of 90 degrees.
• On the exhalation extend the arms, raising the body to the upper point. Try to avoid jerking and swinging your legs.

Perform three approaches of 8-12 times. If the load was light, you can use additional weights. Rest between approaches – two to three minutes.

Tagurpidi tõuked

Tehnika

• Stand with your back to the support. This can be a chair, bench or Smith machine.
• Put your hands at shoulder width or narrower. Fingers look in different directions. This will protect the shoulder joint from injury and relieve unnecessary stress. Distribute the load on the entire surface of the palms and fingers.
• Lower the shoulder blades down and bring them together. They remain in this position throughout the exercise. Rest the heels of straight legs on the floor.
• As you inhale, slowly lower to an angle of 90 degrees at the elbows.
• On the exhale, straighten your arms and rise to the top point.

Perform three approaches of 8-12 times. If the load was light, you can use additional weights. Rest between approaches – two to three minutes.

Arm curls in the crossover

Tehnika

• Grab the handle. Upper grip – at a distance of shoulder width.
• Bring the chest forward, and lower the shoulder blades down and fix them in this position throughout the exercise. This way you avoid unnecessary movements in the shoulder blades, shoulders and back. The elbows are fixed in one position and tightly pressed against the body.
• As you exhale, extend your arms at the elbows, lowering the handle down. Fix in this position for a second.
• As you inhale, slowly and under control, bend your arms back to the starting position.
• Do the exercise without rocking your back.

Perform three approaches for 8-12 times. Rest between approaches – two to three minutes.

Extension of the arm in a bend with a turn of the hand

Tehnika

• Bend to the floor with a straight back. One hand rests on a bench or chair, and in the other hand we take a dumbbell and bend the arm so that the elbow is just above parallel with the floor. The elbow is fixed in one position and tightly pressed against the body.
• On exhalation, extend the arm at the elbow joint so that it is parallel or slightly above parallel to the floor.
• At the end of the movement turn the hand with the back of the palm downwards. Hold this position for a second.
• On an inhalation, slowly and under control bend the arm with a dumbbell to the starting position.

Perform three approaches of 8-12 times. Rest between approaches – two to three minutes.

After we found out the basic principles of triceps training, you have the opportunity to replace skinny and flabby arms with big and strong ones. Train with a large weight for a small number of repetitions.