Learn how to develop impressive arms using dumbbell training programs. Secret technique from iron sports pros. Triceps consists of three sections, and its main task is to extend the arms. While the triceps are not as prominent as the biceps, their importance is just as important. Often people are sure that it is the biceps that determines the size of the arms, but this is not true. Firstly, triceps account for about two-thirds of the total volume of the arm. Secondly, if you actively swing biceps, forgetting about triceps, then your arms will not look beautiful.
Today we will talk about how to build triceps with dumbbells. If we compare training with dumbbells and work on simulators, then in the second case you get the opportunity to isolate the load on the targeting muscle as much as possible. However, dumbbells allow you to use more muscles in the work, which is a positive point. Also, if you buy dumbbells, then you can safely train at home.
Best Triceps Dumbbell Exercises
Lifting dumbbells for triceps
To improve the shape of the upper half of the triceps, it is best to do triceps dumbbell curls. This movement can be performed while sitting or standing with one hand. Some athletes consider this movement to be a separate exercise, while the other half see it as a kind of French bench press. But if you want to know how to pump triceps with dumbbells, then the most important thing for you is the effectiveness of any movement.
[quote] To get the most out of your triceps lifts, it's best to do them with one hand. If you work with both hands at the same time, then the load on the target muscle will decrease and you will not be able to work it out efficiently. [/Quote We have already said that the movement can be performed in two positions. If you work while standing, the load on the spinal column increases. By sitting, you can improve the insulation of the load. Let's look at an option for performing the movement while sitting.
Once in a seated position, you should spread your legs wide apart to gain sufficient stability. The projectile must be raised up, straightening the arm for this. Begin to lower the dumbbell down and in the extreme position of the trajectory, the elbow joint should be directed up. It is also necessary to naturally bend the lower back.
Hold this position for two counts and start moving in the opposite direction. It is very important to remember that all movement should be performed only due to the work of the elbow joint.
Extension of the arms in an inclined position
This movement can also improve muscle definition. You need to sit near the bench, sideways to it. With the hand closest to the bench, rest against it, and in the second, take the shell. It is important that the free arm is straightened, and the leg of the same name is also located on the bench.
The dumbbell arm should be down. Start lifting the projectile by bending the elbow joint to an angle of 90 degrees. In this case, your forearm of the working hand should be directed perpendicular to the ground. While inhaling, holding your breath, you must straighten your arm so that its upper part remains motionless. After a pause, start moving in the opposite direction.
Extension of the arms while sitting
A very effective exercise, and if you do not know how to pump up triceps with dumbbells, then with its help you will diversify your activities and achieve positive results. Sit down and take a stable position. Bring the body forward at an angle of 45 degrees. The arms must be bent at the elbow joints to 90 degrees. Keep your forearms parallel to your torso. After inhaling, begin to straighten your arms, pausing for a couple of seconds in the lowest position of the trajectory. Return to the starting position as you exhale.
Dumbbell Triceps Press
Perhaps this movement is the most difficult and at the same time the most effective. You may be familiar with this as the French bench press. It should not be performed by beginners, as it will require some physical preparation from you.
Get into a prone position on a bench with your feet on the ground to provide yourself with sufficient stability. Sports equipment should be lifted up by straightening your arms and taking them back at an angle of 45 degrees. You will recognize this position by how your triceps will tighten.
Inhale and hold your breath. After that, begin to bend the elbow joints, placing your hands behind your head. Without lingering in the lowest position of the trajectory, return to the starting position. Make sure that the upper arm remains motionless throughout the entire movement. All work is done by flexing the elbow joints.
Here are all the basic exercises that are required for all athletes who want to know how to pump triceps with dumbbells.
Check out the technique for doing exercises for training triceps with dumbbells at home in this video:
