How to pump up triceps quickly with dumbbells? 5 effective exercises for men

How to pump up triceps quickly with dumbbells? 5 effective exercises for men

If this muscle is poorly developed, the arms will look weak.

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What exercises with dumbbells will help pump the triceps? How to do them correctly?

Triceps is considered a large muscle and forms 2/3 of the muscles of the shoulder. Even if you pump a powerful biceps, then without a developed triceps muscle, your arms will look weak.

In pumping the triceps will be an excellent assistant dumbbells. This is a universal projectile, with which you can work out at home on one square meter or in a fitness club. With dumbbells you can build a different training program, depending on your physical capabilities.

Five effective exercises with dumbbells

The first results will appear after a month of training in the form of a good increase in strength.

Arm extension from behind the head

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• Starting position: straighten your arms up and hold a dumbbell with both hands. The tool should be above the back of the head.
• As you inhale, smoothly lower the dumbbell behind your head to an angle of 90° at the elbows.
• As you exhale, straighten your arms to the starting position with a powerful movement.
• Keep your elbows apart.

Perform four approaches of 10 times. Rest between approaches – one minute.

One-arm extension from behind the head while sitting

Technique:

• Starting position: sit on a bench or bollard with a straight back. Straighten one arm up so that the dumbbell was above the back of the head.
• As you inhale, gently lower the dumbbell behind your head to a 90° angle at the elbow.
• The elbow is locked in one position and looking to the side throughout the movement.
• As you exhale, powerfully straighten your arms back to the starting position.

Perform four approaches of 12 times. Rest between approaches – one minute.

French press with dumbbells

Technique:

• Starting position: lying on your back, knees bent. Straighten your arms up at an angle of 80° and wrap both hands around the dumbbell. The dumbbell should be above your eyes.
• As you inhale, gently lower the dumbbell further than your forehead to a 90° angle at the elbows.
• The elbows are parallel to each other and fixed in one position.
• As you exhale, powerfully straighten your arms back to the starting position.

Perform four approaches of 12 times. Rest between approaches – one minute.

Extension of one arm from behind the head while sitting

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• Starting position: sit on a bench or benches with a straight back. Straighten one arm up so that the dumbbell is above the back of the head.
• As you inhale, gently lower the dumbbell behind your head to a 90° angle at the elbow.
• The elbow is locked in one position and looking to the side throughout the movement.
• As you exhale, powerfully straighten your arms back to the starting position.

Perform four approaches of 12 times. Rest between approaches – one minute.

Combine triceps training with large muscle groups or pump separately to make powerful arms. Two or three exercises from this complex a couple of times a week will be enough.