Learn how to transform your triceps into the horseshoes that all pro athletes showcase on stage. I would like to say right away that this article is intended for experienced athletes who have gained a sufficient amount of mass. After that, they definitely want to know how to sculpt triceps in fitness. Novice athletes should first of all pay attention to the technique of movements and gain weight. However, for them, today's conversation will be useful with an eye to the future.
Today there is a lot of talk about the influence of genetics on the progress of athletes. However, if you're serious about bodybuilding, this shouldn't be an excuse for you to train less hard. If you want to achieve good results, then you need to work with full dedication in each session.
In the first step, you needed to pay a lot of attention to the basic exercises. Moreover, isolated movements could be excluded from your training program altogether. But after a few years of training, you need to make certain adjustments to your training method. First of all, this concerns the development of the muscles of the arms.
The triceps account for almost two-thirds of the shoulder region. If you do not pay enough attention to this muscles, then becoming the owner of powerful arms simply will not work. To lay a solid foundation, you will need exercises such as the close-grip prone press and prone triceps extensions. However, they are not suitable for high-quality rendering of fibers. It is important to remember that powerful arms imply not only large muscle mass, but also high-quality relief.
As you know, the triceps consists of three sections. They all connect to form a single triceps tendon, which crosses the elbow joint and attaches to the process of the ulna. The length of the triceps tendon is different for all athletes. The longer it is, the more pronounced the peak of the muscle will be. The anterior triceps are attached to the posterior surface of the humerus, thereby forming the outer portion of the muscle. The long section attaches to the scapula and crosses the humeral joint from behind. For this reason, to maximize this section of the triceps, it is necessary to move the arm back when performing extensions. The middle section is located between the other two bundles and is quite thick, although the abdomen of this section is relatively short.
Press the block down with one hand for raised triceps
Place the handle on the simulator and take it with a supinated grip (palm facing up). To make your position as stable as possible, with your free hand, grasp the stand of the simulator. The elbow joint should be as close to the ribs as possible and the shoulder joints should be parallel to the ground. As a result, only your forearm should move. Begin to pull the handle of the simulator down, while straightening the elbow joint. Make sure that the supination of the hand is maintained. Perform the movement powerfully, but at the same time control it.
In the lower position of the trajectory, a three-second pause should be made, while contracting the muscle isometrically. If at this time you have a strong burning sensation, then the pause can be shortened to two seconds. It is important that the eccentric phase of movement is approximately twice as long as the concentric one. In the starting position, you can pause for a second and continue the exercise.
The exercise becomes even harder because of the supinated grip. This is due to the fact that two muscles of the forearm are excluded from the work and the load on the triceps increases. To stretch the triceps as much as possible, bend the elbow joint fully, but make sure that it does not move forward. When using small weights, first weak fibers are connected to work, and then more powerful ones. When working with large weights, in which you are able to perform no more than six repetitions, all fibers come into work at the same time.
At the same time, the long section of the triceps is not fully engaged until you start using a lot of weights. This suggests that small and medium loads actively work out the front and middle sections, but have little effect on the long one. This situation can be changed by increasing the number of repetitions to 10 or 12 in each set.
Also, you should not exclude heavy bench presses with a narrow grip and triceps extensions from the training program. Pressing the block down can strengthen the study of the triceps after completing the above exercises. You should remember that pain is only a consequence of a temporary lack of blood. This is the only way you can build powerful hands. If you work in a comfortable mode, then you will not see the results.
How to make a huge and embossed triceps, see this video:
