Many people think that you can only pump up your arms with bending with weights, but it's not so simple. Learn how to build triceps at home using dumbbells. At first glance, it may seem that using only weighted curls of the arms, you can pump up huge arms. Of course, the biceps will look very good, but how often in everyday life do you show it?
Most of the time, the arms are in a relaxed state and at this point the biceps lengthens and takes the shape of a cylinder. But the triceps, when the arms are relaxed, has excellent volume and fullness. Today's article will be useful to those who want to build triceps at home using dumbbells. In addition to this sports equipment, you will need a bench or chair.
The only caveat with such training is associated with the dumbbells themselves. You will need a set of dumbbells with different weights, as you need to quickly change the weight of the sports equipment. Doing this with collapsible dumbbells will not work. The program is very simple and effective. Plus, it doesn't take you long to complete all the exercises.
Fundamentals of Triceps Training Methodology
The program described today combines three methods, which we will now talk about.
Muscle tension position
The amplitude of movement of the triceps is fully consistent with the biceps - the forearms are located near the head, the elbow joints are bent, and the movement is performed downward. In this case, the elbow joints are turned off. Exercises that are performed in the position of muscle tension (PMN) - extensions over the head and in a prone position, as well as straightening the arms back in a standing, sitting and tilting position. It is worth noting that all these exercises force the shoulder joint to be in different positions. This allows you to use the maximum amount of muscle tissue fibers.
Post-activation
As mentioned above, PMN uses additional fibers of muscle tissue in the work at a time when the muscles are in a stretched position. In turn, post-activation significantly increases the effectiveness of PMN action. It is most convenient to implement post-activation using modified supersets. Simply put, you need to combine compound exercises in the middle position with isolating exercises in the shortened one. In our case, this is extension in the supine position and straightening the arm back. There is a one-minute rest break between exercises.
Time under load
Many bodybuilders make the same mistake when they try to complete a set in no more than half a minute. Faster fibers respond better to prolonged stress. This suggests that if your set lasts 20 or 30 seconds, then you are simply wasting most of the potential for muscle tissue growth.
To a greater extent, this applies to hardgainers, whose muscle tissues have a large number of fast fibers. They can use a large number of reps to achieve the desired result, but it is more effective to use sets of decreasing resistance. For example, you use a weight that allows you to do 10 reps to muscle failure. After that, you should reduce the weight and do the exercise again until failure occurs. On average, these sets will run under load for 35-60 seconds, which is what we need.
Triceps training program
You will now see for yourself that this program is very short, but you will notice the result very quickly. Here are all the exercises you need:
- Extension in the prone position (approaches with progressive resistance) - 2 sets of 8 reps;
- Straightening the arms back (warm-up approach) - 1 set with 8 reps;
- Modified post-activation superset;
- Extension in the prone position - 3 sets of 8 repetitions;
- Straightening the arms back in a slope - 2 sets of 8 reps;
- Overhead Extension (Falling Resistance Set) - 2 sets of 8 reps.
And now there are some useful tips to give.
Extension in the supine position
The sports equipment should be positioned over the upper chest, arms outstretched and palms facing each other. Bend your arms as you lower the projectile to your ear. You can slightly displace the elbow joint together with the forearm, which will allow the lats of the back to be connected to work.
When the projectile touches the bench, start moving in the opposite direction, but do not throw your hands away. Once the starting position has been reached, immediately begin the next repetition, and do not pause at the top of the trajectory. By the eighth repetition, you should be experiencing muscle failure.
Straightening the arms back in a tilt
You don't need a lot of working weight here. This is due to the fact that the elbow joint must be turned off from work. At the top of the trajectory, the shoulder joint should be slightly higher than the body. Thanks to this, the triceps are shortened as much as possible. At the same point, you should pause for the count “one”. You should feel the triceps contract. Then return to the starting position by lowering your forearm. You can't let the projectile fall, you must control all movement.
Extension over the head
This exercise can be performed with either one dumbbell or two. It all depends on how it is more convenient for you to perform it. The sports equipment should be positioned overhead, with palms facing each other. Lower your arms while maintaining the starting position of the elbow joints and palms. As soon as the point of maximum stretch of the muscles is reached, the reverse movement should be started.
You cannot pause during the entire exercise. The repetitions must follow one after the other. After reaching failure (in the region of 8 repetitions), you should take a dumbbell of less weight and repeat the exercise. The failure will occur at about the sixth repetition. After resting 1–1.5 minutes, begin the descending resistance set.
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