Triceps training for men in the gym - triceps training program

The first time a person comes to the gym, he or she may be confused and simply not know what to do first. Many people are familiar with this situation. Just to prevent such confusion, a professional fitness trainer has prepared a training program for beginners for a week. And today we will talk about the first day of this program.

fitnesa treneris

Obligatorily at the beginning of the workout for a few minutes we perform a warm-up. It is very important to warm up the muscles, joints and ligaments, so as not to get injured.

The weight for all exercises should be selected according to your capabilities. If you are a beginner, do not hang additional weights on the bar and take dumbbells of optimal weight.

Satura rādītājs

Bench press on an inclined bench

Tehnika:

Lie down on an incline bench under the barbell. We rest on four points: feet, pelvis and back of the head;
grasp the bar with a wide grip;
take it off the rack and lower it to shoulder height;
push the bar up;
then lower it again until it touches your collarbone;
at the end of the exercise return the barbell to the rack.

Do 3-4 approaches of 8-12 times.

Important: try not to lift the weight, but to work the muscles. Lower the bar slowly, do not drop it on your chest.

Dumbbell raises lying down in an incline

Tehnika:

Lie down on an inclined banquette. In each hand hold a dumbbell;
arms apart and slightly bent at the elbows;
from this position raise your arms up, bringing the dumbbells together. At the same time describe each of the arms in an arc;
then again spread the arms apart and lower the dumbbells to shoulder level.

Do three approaches of 12-15 times.

Important: keep the dumbbells in the same plane with the shoulders, do not take them back. Do not twist the hands. Be sure to perform a warm-up approach before the main approach.

French bench press

Tehnika:

Lie down on a banquette. Take a wavy bar in your hands with a narrow grip;
raise the arms up, then bend them, lowering the bar behind the head. The elbows are slightly apart;
from this position extend the arms and again raise the bar above the head.

Do three approaches of 12 times.

Important: when performing the exercise only the elbows move. All other parts of the body are fixed and immobile.

Extension of the arm with a dumbbell from behind the head while sitting.

Tehnika:

Sit on a banquette, with your back resting on the vertical backrest. In one of the hands take a dumbbell. The other hand rests on the knees;
straighten the arm with the dumbbell above the head. From this position lower the dumbbell behind the head;
straighten the arm back with effort.

Do three approaches of 12 repetitions.

Important: the elbow must be immobile. Lower the dumbbell so that it does not touch your head.

Flexion in the block

Tehnika:

Stand facing the block. Grasp the cords with both hands;
keep arms bent in front of you. The elbows are pressed against the torso;
from this position extend the arms and lower the cords to the level of the waist;
then return the arms to the starting position.

Do 3-4 approaches of 12-15 repetitions.

Important: consciously emphasize the effort at the very end of the movement, at the lowest point. Do not wrap the wrists. They are as immobile as the elbows.

The training is over.

For detailed exercises and Sergey’s comments, see the video on “Championship”.

Source: MuscleRussia.