Dumbbell Triceps Exercises. Triceps dumbbell exercises - beautiful arms are easy! Extension of arms with a dumbbell from behind the head while sitting

The triceps muscle of the shoulder, or triceps for short, for the sake of mass, it is not enough to train only with multi-joint exercises in the form of presses.

During these basic movements, the pectoral or deltoid muscles take on the lion's share of the load, and the triceps are not working 100%. Therefore, after presses on the chest or deltas, as an isolated refinement, you need to do exercises for triceps with dumbbells.

Unlike a barbell, dumbbells can be used to train each arm individually. So the muscles are loaded more intensively due to the possibility of slightly different strengths in the left and right hands, which means that with dumbbells the weak hand will not be able to "move out" due to the strong one as in exercises with a barbell.

Triceps structure and function

Extension of the arm at the elbow joint, for which the triceps muscle of the shoulder is responsible, is an essential function necessary in everyday activities where physical activity and movement are involved, as well as in many sports.

Here are some of the motor tasks of triceps in sports:

• throwing of athletics equipment;
• basketball throws;
• shocks with hands;
• strikes in single combats;
• presses of sports equipment.

The triceps is located at the back of the humerus.

It is divided into three heads or bundles:

• lateral, located somewhat lateral and distant from the back;
• long, located closer to the back;
• medial, partially under the other two bundles.

Many athletes actively swing their biceps, undeservedly paying superficial attention to the triceps, because the triceps muscle occupies about 60% of the musculature of the shoulder, which means that it is of great importance visually when pumping up the arms, and also functionally plays a crucial role in various movements.

Triceps training features

The triceps muscle takes a relatively long time to recover after exercise. Given its supporting role in all presses, which means an increased mode of work in total, the muscle should be given a rest from three days to a week.

The rest period between target workouts depends on the split structure. If the triceps are worked in isolation on the same day with the chest and deltoid muscles, then the recovery time should be approximately 3 days for all these muscle groups.

And individual exercises for triceps should be done less often, so that the interval between them reaches up to a week, since working in the press on the chest and deltas, and then in a separate lesson for them, the three-headed extensors will be overtrained.

To avoid overtraining, you should do isolated workouts of different intensities for them.

You can adjust the intensity:

• varying amounts of exercise;
• different number of approaches;
• different number of repetitions, regulated by the weight of the weights.

This alternation of hard and light targeted triceps workouts is optimal and most effective.

The classic scheme for training on the mass of the triceps brachii muscle is:

• The total number of approaches of all exercises is 3-6;
• The number of repetitions in each approach is 8-15.

When the main goal is to increase strength, and not build muscle, then the number of repetitions in the approach should be reduced to 3-8, increasing the weight of the weights. This training style is used in powerlifting and other strength training.

Basic rules for training triceps with dumbbells

Exercises for most muscles are divided into 2 types:

• Polyarticular;
• Single-joint.

The triceps shoulder muscles work for both types of movement:

• bench presses for training chest muscles;
• standing or sitting bench presses for deltoids;
• push-ups on the uneven bars to work out the lower bundles of the pectoral muscles;
• various extensions of the arms with weights.

In multi-joint presses, triceps play a supporting role, so single-joint or isolation exercises are the most effective for them.

During their implementation, the load should be felt precisely on the triceps; for this, the elbow must be kept motionless, and the angle of inclination of the humerus must provide tension in the target muscle throughout the entire trajectory of movement.

How to do triceps dumbbell exercises effectively and safely?

For both men and women, a warm-up is a must before any physical workout, and triceps exercises are no exception.

To warm up the muscles, you can do:

• rotation of the arms in the shoulder joints in both directions;
• rotation of the forearms in the elbows in both directions;
• rotation and bending of the brushes in all directions;
• extension of the arms with light weights, with the number of repetitions 15–20;
• light push-ups from a wall or bench, keeping your hands in front of you;
• push-ups from the bench when she is behind her back, and her feet are on the floor, this movement resembles a push-up on the uneven bars.

After warm-up, you need to stretch your triceps. To do this, raise the bent arm with the elbow up, and with the other hand gently press on the raised elbow, trying to bring it behind the back. There should be no pain. Keep the triceps stretched for about 10 seconds. Stretch several times for both arms.

Exercise Features:

Dumbbell Triceps Exercise Program for Men and Women

French press

All versions of the exercise, where the arm is extended with a fixed elbow joint with the humerus pointing towards the head or in front of itself, are called the French press. Opens the list of options in the prone position, as requiring the heaviest weights.

Press dumbbells from behind the head with two hands

Extension of the arm with a dumbbell from behind the head

Extension of arms with a dumbbell from behind the head while sitting

• The exercise is similar to the standing arm extension, but the sitting position does not allow you to help lift the weight by springing your legs.
• This is called chitting and is of no benefit to beginners and will diminish the effectiveness of the exercise.
• Movements should be smooth and with fixed elbows.

Extension of an arm with a dumbbell in an incline

Extension of arms with dumbbells lying

• A variation of the first version of the French press, but with two dumbbells, which gives the maximum isolated load on each triceps.
• The benefit of individual exercises for each arm lies in the fact that different stabilizing muscles work, holding each arm with weights in the desired position.
• When exercising on block simulators, this effect is practically absent.

Extension of an arm with a dumbbell in a bent over sitting

Contraindications

Intense triceps exercise is harmful to people with ailments such as:

• osteoarthritis;
• arthritis;
• osteochondrosis of the joints;
• diseases of the tendons, ligaments and joints;
• osteoporosis;
• scoliosis;
• various anomalies in the development of bone and cartilage tissues;
• recovery period after operations.

Intensive exercises with light weights, on the contrary, help to improve the condition in various diseases of the musculoskeletal system. Before that, be sure to consult with your doctor.

• When the muscles of the arms lag behind the other muscles, it is rational to carry out a separate training session on the arms. Such a lag may be due to the fact that in general training with the chest, deltas and back, the triceps and biceps work in isolation after the presses and pulls, and, therefore, by this moment the two-headed and three-headed are already tired and unable to lift large weights.
• Separate arm workouts address this issue and allow for maximum triceps and biceps weights. Athletes with average experience, practicing for several months, on separate workouts for the arms, it is more effective to carry out the super series "biceps + triceps", since they are antagonist muscles. The interval between hands-on exercises should be about a week.
• Training should begin with exercises that use the heaviest weights. For dumbbell triceps exercises, this is usually the French bench press. And the lightest weight, in most cases, is used with one-arm extension in an incline.
• Depending on the position of the arms above the head or along the body, which means different degrees of muscle stretching, the load falls on different areas of the triceps. With the help of the selection of exercises, you can correct the lagging zones of the triceps and its shape. The emphasis when moving with arms raised will be on the upper part of the muscle, and when the arms are lowered - on the lower.
• When using large weights, an instinctive desire arises to push the elbows apart and connect other muscles to work. This reduces the effect on the triceps. This problem is solved by selecting the correct weight of the projectile, with which the technique will be ideal.
• To achieve the variability of the effect of the load on the muscle, you can hold the hands in different ways, with the fingers towards you and away from you. You can vary the rotation of the brush in different classes. This will allow you to work out the muscles more versatile.

The triceps muscle of the shoulder or the extensor of the arm, as has already been said many times, forms 2/3 of its volume. But it is important to swing triceps not by itself, but together with the biceps, so that there is no hypertonicity of one of the antagonists. Dumbbell triceps exercises will help you build powerful arms. They can be done at home.

You will need a narrow bench. You can put 3 stools in a row and put an elastic thin rug on top of them.

This exercise simulates a narrow grip barbell press, only done with dumbbells and is suitable for home workouts.

• Lie on an impromptu bench so that your head and pelvis are on a support, your legs are spread out to the sides so that your position is stable.
• It is better to take dumbbells like this: when you picked them up from the floor, you are still standing. Sit on a bench with your knees apart and dumbbells on your knees. Next, take a horizontal position, at the same time throwing the dumbbells over your chest and straightening your arms.
• Unfold the dumbbells as if their bars are one solid line and bring them closer to each other. The outer ends can be raised slightly to make it more comfortable.
• Now, while inhaling, lower the dumbbells to your chest in the area of ​​its bottom. And as you exhale, lift the dumbbells up to the starting position. We try to bring the elbows to the body, they do not need to be pulled apart as in the bench press for the pectoral muscles.

Do the exercise 8-10 times in 4 sets. You can replace it with this variation or alternate approaches:

• Expand the dumbbells so that the palms are oriented towards each other. That is, the bars are parallel to each other.
• Press your elbows to the body, again lower the dumbbells to the bottom of the chest as you inhale, lift as you exhale.

Note that in this position, the load is better removed from the chest and shoulders, leaving more on the triceps. Then you can unfold the brushes to their original position for a change.

Most importantly, do not wring your hand and do not lower the dumbbells below your chest. In the latter case, a substantial part of their weight will go to the front bundles of deltoids.

We work slowly, we lift the weight on the exhale, and lower the dumbbells back on the inhale. No weight throws on the chest, no jerks.

If you are trying to push a weight to the top or bending, the selected weight is too much for you. Remove excess pancakes from dumbbells

Seated Dumbbell Press

Sit in a chair with a rigid, upright back. Rocking chairs will definitely not work for you. Take dumbbells and put them on your knees - from this position it will be convenient to throw them up.

It is more convenient to do this exercise with one hand, since you can help with the other to set the dumbbell to its original position. This will allow you to take more weight on your hand than with the synchro double. By the way, the single option can help you in the case when one hand is stronger than the other.

Therefore, consider the option with one dumbbell:

• Raise the arm bent at the elbow with a dumbbell up so that the elbow is directed to the ceiling. With your other hand, comfortably grasp the worker, helping to fix it in a stable position. You can take the elbow with your palm on top - as you feel more comfortable.
• When you bend your arm, the dumbbell will not go back, but to the side behind your head.
• When performing the movement, make sure that your working arm does not change its position from elbow to shoulder.
• Lower and lift the weight gently.

Perform 10-12 repetitions for this exercise in 3-4 sets for each arm.

If on the last repetitions you cannot straighten your arm on your own, help with the other hand. But controlled flexion under the gravity of the dumbbell, the working arm must necessarily withstand itself. This is work "for the negative."

This is only allowed on the last repetitions. If it starts from the very first repetition, the weight is too heavy. It should be reduced, otherwise you risk getting stretched.

There is a variation of this exercise that involves both hands:

• In this case, you need to grab the dumbbell with both hands so that it passes between your thumb and forefinger. Straighten your arms with a dumbbell over your head.
• Slowly lower the weight behind the head and return to the starting position. The dumbbell with this option does not go to the side, but back. And you should try to bring your elbows to your ears.

It is important to control the elbows so that they are fixed and not move during the movement. This is easier to achieve in the supine position, so consider the next exercise.

French bench press

A very effective triceps dumbbell exercise. It is often recommended for the development of the triceps muscle, but, unfortunately, not for everyone. Someone after him starts to hurt their elbows.

If this happens to you, try to practice with bandages, drink chondroprotectors at the same time. Did not help? Pick up something different, as your elbows are heavily loaded in this exercise.

In the first exercise, you assembled a bench of three stools - we will need it again.

• Take dumbbells, sit down and place them on your knees. Next, lie down gently on our bench, transferring the dumbbells to your chest.
• Now that you are in a stable position, straighten your arms above you and extend your elbows so that they are facing your feet. This position at the elbows will be with straightened arms. Shoulders perpendicular to the floor.
• When you bend your arms and begin the exercise, your shoulders will need to be tilted slightly towards your head, and your elbows will be facing the top joint between the wall and ceiling. That is, the arms to the elbow are no longer perpendicular to the floor, but have a slight tilt towards the head. This position is necessary for the triceps to work throughout the entire exercise. With the perpendicular position of the shoulders, at the moment of complete flexion of the arms, the triceps relaxes. And it does not allow this.
• Perform arm curls and arm extensions carefully. Make sure that your elbows do not spread out to the sides. They need to be kept as close to each other as possible.

Use the dumbbell grip as if you were holding a barbell. You can then expand them.

That is, you can do 4 approaches, 2 of which are performed with this grip, and 2 with parallel. The number of repetitions is 8-10.

Extension of the arm in the slope

Quite technically difficult, but useful exercise for triceps with dumbbells.

You can do it while standing or lying down. The second option is inconvenient because the back will interfere with the extension of the arms. Therefore, you will have to spread your elbows slightly to the sides. It turns out that in this position the hands will be unsupported and held at the expense of the back. In addition to the triceps, the back will also be loaded along with the rear deltoids. It is better not to allow this, therefore, it is more correct to perform the exercise while standing.

• Lean forward, place the knee and palm of the same name on the bench. Turn the body slightly towards the working arm with a dumbbell.
• The elbow of the working arm is laid strictly back, the shoulder is parallel to the floor. The forearm is directed downward. During the exercise, the arm should be fixed from the elbow to the shoulder joint.
• Extend your arms and return the dumbbell to its original position.

Pay attention to the sensations - if such an exercise makes you uncomfortable or painful - you are doing something wrong.

Seated Dumbbell Press

Together with triceps, you can swing your shoulders. One of the basic exercises for them is a barbell press sitting behind the head. Why not do the same with dumbbells.

• In order not to load the shoulders more than necessary, you need to spread your elbows to the sides so that they form one straight line with each other. For this, dumbbells need to be turned around, as if you are holding a barbell in your hands.
• Straighten your arms and lift the dumbbells, bringing them together a little (you do not need to beat each other).
• Lower the weight so that the humerus bones form one straight line. The dumbbells will be approximately at the level of your ears. You do not need to lower them below - the trapezius muscles are connected.

Do 3-4 sets of 8-10 reps. On the one hand, the triceps here do not work at full amplitude, as in the bench press, but on the other hand, they are well loaded together with the shoulder muscles.

Triceps technique

How to properly swing triceps:

1. We perform all movements smoothly and accurately. Faster movement as you exhale, more slowly as you inhale.
2. We fix the position of the elbows.
3. Remember that triceps exercise can also be harmful. Inaccurate movement, working with weights for which you are not yet ready can damage the tendon. Therefore, calculate your strength and follow the technique.
4. Work with gloves - it is more comfortable to hold the dumbbell in your hands.

If you work without gloves, make sure that your hands are not sweaty. In extreme cases, there is talcum powder, chalk, sports magnesia.

Now you know how to build triceps with dumbbells at home. One day the dumbbells won't be enough, and your muscles will need a barbell. So it's time for you to go to the gym!

Dumbbell Exercises- the most affordable way to maintain shape and increase muscle volume at home. At home, dumbbells do not take up much space, they are inexpensive, easy to use and, most importantly, extremely effective. Regular dumbbells are capable of loading and making the vast majority of your muscles work. They can be used by both beginners and experienced bodybuilders, both men and women. And if for some reason you cannot afford to work out in the gym, we will show you how you can transfer training with dumbbells to your home environment.

By the amount of the load itself, everything is individual. For beginners, as a rule, it is recommended to do two or three approaches, repeating the movements 6 to 10 times. The weight of the dumbbells can be estimated as follows: you freely pull up 8 times in three approaches - at first, dumbbells weighing 8-10 kg are suitable for your beceps / triceps, no - take less. In any case, over time, you will need to increase the weight, so the most common option for home workouts with dumbbells is to buy collapsible dumbbells with a suitable set of discs for them.

Exercises for biceps

Biceps(biceps brachii) is perfectly visible under the skin. Its main purpose: to bend the forearm at the elbow joint, the shoulder at the shoulder. Biceps love multi-rep training with not very heavy weights. It is enough to swing biceps a couple of times a week. Below are the best biceps exercises that you can always do from the comfort of your home.

	Lifting dumbbells for biceps while standing. Standing dumbbell curls. Take the dumbbells in your hands and stand straight with your knees slightly bent. Press your elbows closer to the body, turn your palms to your hips. Begin to lift the dumbbells to your shoulders, smoothly bending your arms. Watch the shoulders of your hands - try to keep them motionless. Continuing to lift the dumbbells, start supination - turn your hands, palms up. At the very top, when your biceps are tense, hold on for a split second and contract your biceps. Return to the starting position in the same way. If desired, the arms can be bent alternately. It is permissible to lift the dumbbells in another way, turning the palms of the hands not towards the hips (when the dumbbells are lowered), but forward. In this case, this position of the palms should be held throughout the entire approach.
	Seated dumbbell curls. Seated dumbbell curls. You will need a bench or a narrow chair. If you want to complicate the task - use a chair with an upright back or put a stool against the wall and rest your back. Unlike "standing", the "sitting" position allows you to perform the exercise more correctly. After all, this way you will no longer be able to easily help yourself with the back muscles or by moving the body. As in the previous version, the exercise can be repeated not only with two hands at once, but also in turn.
	Hammer (hammer, hammer). Take the dumbbells in your hands and stand up straight. The legs are slightly wider than the shoulders and slightly bent at the knees. Turn your palms towards your body and maintain this position of the hands during the exercise. Keep your elbows close to your body, they should not "dance". With the help of the biceps, smoothly begin to bend your arms, allowing only the forearms to move. Having reduced the biceps, linger for half a second and also smoothly return to the starting one. You can't pause here, so bend your arms right away. Do the required number of repetitions; the exercise can be repeated either with two hands or alternating between them: right-left, right-left, etc. As you like. ”Hammer” actively involves not only the biceps, but also the brachialis muscle (brigialis), which is located underneath.
	Concentrated biceps curl. Concentrated seated dumbbell curl. This is the most common at home and classic exercise to increase the peak biceps. Concentrated dumbbell flexion also uses the brachialis and brachioradialis muscle. Recommended to be done at the end of the biceps workout. With dumbbells in your right hand, sit on a bench / chair / stool, legs apart, bend slightly forward. Place your left hand on your left thigh, and press the elbow of your right hand against the inside of your right thigh. Your right shoulder is upright, the dumbbell does not touch the floor, and your arm is straight. Begin to smoothly bend your right hand, to the end. Hold for half a second, feel the contraction of the biceps, and also smoothly return to the starting position. Do the required number of repetitions. Change your hand.

Triceps exercises

Triceps(triceps brachii) is responsible for straightening the elbow (straightening the arms). Decent arm development is biceps and triceps. Therefore, the triceps must be trained and developed as intensely as the biceps. Let's see how you can improve your triceps at home with just a pair of dumbbells.

	Press dumbbells from behind the head with one hand. The overhead dumbbell extension is perhaps the most popular dumbbell exercise to train your triceps at home. Stand up straight with a dumbbell in one hand. Lift it up, and put your free hand on the belt, just lower it down or clasp yourself (like Arnie on the left). Turn the palm with the dumbbell forward. Begin to smoothly bend your arm, moving the dumbbell behind your head. The shoulder part does not move, only the forearm works. Stretching your triceps well, hold on for a while and smoothly straighten your arm. Perform the required number of repetitions. The dumbbell press from behind the head can be performed both standing and sitting.
	Press dumbbells from behind the head with both hands. Check the dumbbell locks before doing the bench press. If the dumbbell is heavy (15-20 kg or more), use an athletic belt at the waist. Take the dumbbell with both hands for the pancake. For safety, wrap your thumbs around the bar. Stand straight with feet shoulder-width apart (you can do the exercise while sitting). Raise the dumbbell over your head. Now move it smoothly behind your head, bending your elbows (just do not spread them to the sides). Do you feel your triceps stretch? Just as calmly, with the help of triceps, unbend your arms. Repeat.
	French press with dumbbells. Lie on a bench or on the floor. Your head and feet are pressed tightly. Stretch your arms with dumbbells up (parallel to each other) and slightly tilt them towards your head. Inhale: bending your arms smoothly, gently (do not hit yourself) lower the dumbbells until they are on the sides of your head. All this time, the elbows are fixed in one position. Exhale: Extend your arms vigorously. Stay at the top for a split second and repeat the required number of times. During the exercise, watch your elbows - they should be almost motionless. We recommend using such a weight that you can do about 10 reps without any problems.
	Extension of the arm back in the slope. Stand up, spread your legs steadily, bend your knees slightly and bend forward. The back is straight. Put your free hand on the knee, and bend the working one at the elbow at an angle of 90 °, pressing it against the body. Inhale and straighten your arm back, unbending it at the elbow. At the end of the movement, exhale. This exercise is great for working out the triceps.

Shoulder exercises

A beautiful pumped up body also implies embossed shoulder girdle... So warm up and do some of the most effective exercises for strong, expressive shoulders for a couch potato.

	Seated dumbbell press. We train the lateral parts of the deltoid muscles. Doing this exercise regularly will make your shoulders wider. Sit on a bench / chair / stool and push against the back / wall. Keep your torso straight throughout the exercise. Take dumbbells in your hands so that your forearms point straight up. Squeeze the dumbbells without jerking, but with a powerful movement. Try not to point your elbows forward. At the top point, wait for a fleeting pause and evenly return to the starting position. It's not worth stopping here, so start climbing again.
	Arnold bench press. The Arnold Press exercises good use of the deltoid as well as the trapezius and some triceps. Keep your body straight, keep your back straight. Take the dumbbells in front of you, palms facing you. Press your elbows against your body. Begin to smoothly squeeze the dumbbells up, while simultaneously turning your hands with your palms forward. Raising the dumbbells and extending your arms almost completely (do not straighten them all the way), return with a turn of the hands in the opposite direction. This setting of the arms and the changed trajectory of movement contribute to an increase in the load on the anterior deltoids. The "Arnold Press" includes those muscle fibers that are not used in the classic dumbbell press.
	Dumbbells to the sides. Dumbbell swing loads the lateral (middle) parts and affects the deltas more deeply. Choose a light weight for this exercise, take dumbbells, stand up straight and bend your arms slightly at the elbows (this position of the arms should be maintained for the entire approach). Vigorously spread the dumbbells to the sides to the level of the head. Hold on for a second. Now gently lower your arms and raise again. Repeat as many times as necessary, while sitting down.

Exercises to train the muscles of the chest

Dumbbell bench press. Holding dumbbells in your hands, lie down on a horizontal bench. Stretch your arms with dumbbells straight up and turn your palms as if you were holding a barbell. Put your wide-spread legs firmly on the floor. Bend your elbows slightly. The dumbbells are touching. Ready? Gently lower the dumbbells to the sides of your torso. Your elbows are spread out to the sides, your forearms are constantly in an upright position. Lower the dumbbells as low as possible. Do you feel a pleasant stretch in your chest muscles? Fine. Now also smoothly squeeze the dumbbells up, where they should touch again. Hold for a second and repeat.

Laying dumbbells lying. In addition to the pectoral muscles, this exercise involves the biceps and the anterior deltoid muscle. Lying on a bench with dumbbells, squeeze them up so that the arms are parallel. Breathe in and, slightly bending your elbows, spread the dumbbells to the sides until you feel that the pectoral muscles are well stretched (see, do not overdo it!). Hold a little, exhale and energetically return to the starting point.

Exercises for training back muscles

Basic dumbbell exercises to train your back muscles at home.

Shrugs (trapeze) with dumbbells. "Shrugs" - a simple, but the most successful exercise for the development of the upper trapezoid. Take dumbbells in your hands. The legs are shoulder-width apart, the stomach is pulled in, the shoulders are unfolded, the chin is pressed against the chest. Smoothly perform the lifting of the dumbbells, trying (figuratively) to connect the shoulders at the back of the head, with a slight retraction of them back and up. Then gently lower your arms back. It is advisable to do the exercise in two or three sets of 15-20 repetitions, starting with more weight and ending with less.

Dumbbell Rows. The exercise is aimed at developing the broadest muscles of the back with the use of the biceps. The back should be almost parallel to the floor. Look forward, keep your back straight. Bend your legs slightly at the knees. Hands with dumbbells do not need to stick out forward. Pull the dumbbells towards you, approximately to the middle of the abdomen. Watch your elbows - he should look up, not to the sides. Return to starting position and repeat immediately.

Exercises for training legs

Basic home exercises for dumbbell leg workouts.

Dumbbell Squats. Basic and general strengthening exercise. Great for training the quadriceps, the quadriceps muscle of the thigh. Put your feet shoulder-width apart (or even narrower). The back is straight, the abdominal muscles are tucked up. Dumbbells in hand. While inhaling, slowly, pulling the pelvis back, squat down to parallel (90 ° at the knee). As you exhale, return to the starting position without blocking your knees. Pay attention: the heels should be pressed to the floor, body weight on the entire foot.

Dumbbell lunges. Lunges are an excellent exercise for the glutes; legs should be spread wide enough for maximum effectiveness. For good balance, it is best to turn the toe of the front foot inward slightly. The back foot is always on the toe. Look forward. The back is straight. With a smooth downward movement, inhale, with an upward movement, exhale. After completing the required number of repetitions, switch legs. During the exercise, try to ensure that the load is on the front leg. It is also important that the knee of the front leg does not extend beyond the toe of the foot while squatting.

First, let's figure out what triceps is and what it is for. Triceps is the triceps extensor muscle of the back of the shoulder, consisting of three bundles or heads: medial, lateral and long. Its main function is to extend the arm at the elbow joint. Triceps occupies two-thirds of the shoulder part of the arm, so it is he who, with good elaboration, gives the arms massiveness. The triceps are not as noticeable as the biceps, but they are just as important. The general appearance of the hands is largely determined by the triceps: it gives two-thirds of the thickness, and you should not forget about its correct development in any case, otherwise you risk getting disproportionate and ugly hands on which you worked for so long, conducting exhausting workouts in the gym.

The main difference between exercising on simulators and exercises with dumbbells is that on simulators the muscles always receive the maximum isolated load on the triceps, and when exercising with dumbbells, a large number of stabilizing muscles are drawn into the work, which brings additional growth of your triceps, although after some redistribution of the load ... In this article, we will show you basic triceps exercises using dumbbells.

So, below is a superset consisting of basic exercises for triceps with dumbbells. We will go over each of these exercises in detail, and you will lead a complete workout with us. Go!

1. French bench press with dumbbells from the head, behind the head and at an angle of 45 degrees
2. Seated French press with dumbbells
4. Triceps with dumbbells Kick-back with an incline
5. Push-up from the back of the bench

1. French bench press with dumbbells from the head, behind the head and at an angle of 45 degrees

Of all the French presses, this is perhaps the most dangerous. You have a large point load on your elbows, so we advise you to warm up your elbows either by push-ups from the floor, if it's at home, or on a block from above. The bench press should be performed with a weight that you can handle at least 4 sets of 10-12 repetitions. The elbows should be as stiff as possible. Any movement in the elbows begins to engage additional muscles and reduces the load on the triceps. Do all repetitions to the maximum, until pain and severe burning sensation in the muscles. The exercise can be performed on the floor as well. This is more convenient because you can just lie down and grab the dumbbells. If you are doing on the bench, then in no case take the dumbbells from the floor after you lay down.

2. Seated French press with dumbbells

So, French dumbbell press. This movement is inherently isolating because there are not many muscles assisting the triceps. Nevertheless, in many respects this movement is basic, because there is something to help and how to swing. The main technical points in this exercise are attention to the elbows. Try to keep them as close to your ears as possible, this allows you to stretch the triceps at the lowest point and use the full amplitude. Number of approaches: 4 for 10-12 repetitions. Do not forget to fully lay out reps before burning. This will allow you to have the most beautiful triceps relief.

1. Triceps with dumbbells on the bench

An effective triceps exercise to help diversify your workout. It is performed from a sitting or lying position. The feet are firmly on the ground. Take dumbbells in both hands, palms facing each other. Bend your elbows to a right angle. In this position, the forearms should be parallel to the torso with the lower arm pointing down. Take a deep breath, hold your breath. Then you should smoothly straighten your arms. Watch your elbows, they should be brought as close to your torso as possible. Number of approaches - 4, and 12-15 repetitions.

4. For triceps with dumbbellsKick-backtilted

4 for 12 reps 4 x 12 reps

Kickback is one of the most effective triceps exercises. When straightening both arms back, pick up two dumbbells, lean forward at the waist and rest your head on soft support. Bring your elbows back so that your shoulders are parallel to the floor and your forearms are perpendicular to the floor (elbow angle is 90 degrees). This is the starting position. From here, straighten your arms back until the elbows are off and return them to the starting position. The shoulder sections of the hands do not move at the same time. To perform the exercise with one hand, kneel on the support (you can on the floor), one knee slightly forward. With the hand of the same name, rest on the floor (the body will take a position parallel to the floor). Bring your working hand from the dumbbells to exactly the same position as described above, and in the same way straighten your arm at the elbow using only the triceps, and return to the starting position. Try to choose the weight of the dumbbells that allows you to do no more. 15 repetitions in one approach. Number of approaches - 4, repetitions 12-15.

5. Push-ups from the back of the bench

The good thing about this exercise is that it significantly increases your triceps volume.

1. The arms should be kept as close to the athlete's torso as possible, with the elbows always pulled back throughout the exercise. Do not pull your elbows to the sides, otherwise you may injure yourself.
2. In no case should the elbow joint be blocked at the top point. Better to just fully extend your arms for maximum contraction.
3. It is advisable for beginners to perform this exercise with their own weight. Hone your technique, and over time, as you become more experienced, you can slowly complicate the exercise with additional weights.
4. The higher you raise your body, the more tension goes to the triceps, since in addition to the triceps, the pectoral muscles and anterior deltas are actively involved in the work. Typically, this exercise is done at the end of a workout and serves to reinforce the work you've done, so try your best. Number of repetitions with a weight load of 8 before 10, without additional load, everything is the same: 4 hikes 12-15 repetitions.

So, friends, training is over. We've brought you all the most effective triceps dumbbell exercises. Train hard, don't forget: you are shaping your body!

Reading time: 14 min

Triceps is the triceps muscle that sits on the back of the arms and is responsible for extending them. The visual appearance and tightness of the arms is largely determined by the triceps., therefore, you cannot do without training this muscle. We bring to your attention 6 of the best triceps dumbbell exercises for girls, which can be performed both at home and in the gym.

Strong triceps are needed for push-ups, pull-ups, various stances and chest exercises. In addition, the flabbiness on the inner side of the arm, where the triceps is located, can hardly be liked even from an aesthetic point of view. Triceps girls can be trained both at home and in the gym, and for its high-quality load, it is enough to have only dumbbells.

Triceps training rules for girls

Many girls avoid doing triceps exercises for fear of swinging their arms or enlarging them. We hasten to reassure you, if you carry out exercises on arms with a small weight (up to 5 kg), then no "buildup" of the muscles will occur. And with a lot of weight, we are not talking about any noticeable increase in muscle mass - maximum you will bring the muscles to a slight tone and make your arms more prominent. But why would a girl do triceps exercises at all?

Why girls need to swing triceps:

• By pumping your triceps, you tone the muscles on the back of your arms and get rid of ugly flabbiness and sagging.
• Triceps is involved in most chest exercises, so without a strong triceps muscle, you won't be able to progress in chest exercises.
• Strong triceps are needed for doing push-ups, pull-ups, stances, and most static plank exercises.
• Strong triceps are also needed for high-quality performance of many yoga asanas, if you plan to develop in this direction.

So, what basic rules do girls need to know in order for triceps training to be efficient, effective and useful?

What weight of dumbbells to take for triceps training:

• For muscle growth: maximum dumbbell weight so that you can do 10-12 reps to failure with the correct technique (for girls, usually up to 8-10 kg)
• For mild muscle tone and fat burning: enough weight so that you feel the load, but at the same time you could do 15-20 reps (for girls, usually up to 4-5 kg)
• For beginners: dumbbells 1-2 kg with a gradual increase in weight

How to train triceps exercises in one day:

• Classic version: Combine triceps exercises with. Exercises for the chest involve squeezing the weight, and triceps is responsible for this function in the muscles of the arms. Therefore, he is directly involved in the training of the chest muscles. Start your workout with pectoral exercises, then move on to triceps exercises.
• Alternative option: Combine triceps exercises with. Biceps and triceps are antagonistic muscles, which is why many consider training them together to be the most effective way to strengthen the muscles. Some girls choose this option, since it is convenient to train two groups of arm muscles (biceps and triceps) in one day. For those who train 3-4 times a week, delta exercises can be added on the same day.

Ready-to-use dumbbell strength workout:

8 rules for training triceps for girls:

1. As a rule, it is enough for girls to train triceps. once a week. But if you do strength training 5-6 times a week and want to purposefully work on your arm muscles, you can train your triceps twice a week.
2. If you do not want to get injured and postpone training for a long time, then before doing triceps exercises, do a warm-up warm-up. After you finish doing the triceps exercises, remember to stretch the muscles, this will make the workout more effective. For an additional warm-up just before performing a particular exercise, you can do one set of this exercise without dumbbells. (or very light weight)... See our and
3. We offer six triceps exercises, but you don't have to do them all on the same day. For a full-fledged triceps workout, it is enough to do 3-4 exercises in several approaches (for example, two isolation exercises and one or two multi-joint exercises)... You can alternate between these exercises or periodically change the set of exercises in your activity. However, remember that triceps beams are loaded in different ways at different body positions, so it is better not to get hung up on the same exercises.
4. If you are looking to lose weight, remember to eat a calorie deficit. Eat a calorie surplus and eat enough protein if you want to build muscle. (2-2.5 g of protein per 1 kg of body weight)... Also read more about.
5. If you want to lose weight, then exercise at least twice a week to burn additional calories and speed up your metabolism.
6. Remember that it is important to train the entire body, and not just individual problem areas, to achieve effective results. For a more detailed strength training plan, check out our article:
7. The exercises below are suitable for both at home and in the gym. The convenience of training in the gym is a variety of dumbbells, so you can easily choose the optimal weight and increase the load in the future. But you can train triceps at home without compromising the result. At first, you can even use plastic bottles instead of dumbbells for triceps training at home.
8. It is important to understand that gradually your muscles will get used to the load, so it is advisable to increase the weight of the dumbbells over time. For home workouts, it is convenient to purchase a collapsible dumbbell that allows you to adjust your weight.

Isolation Dumbbell Triceps Exercises

Most triceps exercises with dumbbells are isolating, they practically do not involve other muscles. Therefore, when doing exercises, you should feel the load on the triceps. If this does not happen, you may be using too little weight or there are errors in the technique of performing the exercise. Note that during triceps exercises with dumbbells, your shoulder (upper arm to elbow) remains motionless. Only the forearm moves. Control this moment throughout the session. Exercise smoothly without jerking.

How many reps to do:

• For muscle growth: 10-12 reps in 4-5 sets per arm with maximum weight
• For Light Muscle Tone & Fat Burning: 15-20 reps in 3-4 sets for each arm with medium weight

Each of these exercises can be done first with one hand and then with the other, or with two hands at the same time... The first option allows you to perform the exercise more technically, since you only need to control one hand. (You can use your free hand to hold the top of your other hand to keep it still)... The second option is more complicated, but more economical in terms of time.

Thanks for the gifs youtube channel Live Fit Girl.

The overhead dumbbell press is one of the most effective dumbbell triceps exercises. Stand straight with your arms shoulder-width apart and your back straight. Take the dumbbells behind your head, with your elbows facing the ceiling. As you exhale, lift the dumbbells straight up, the part of the arm above the elbow remains stationary. Hold for a couple of seconds and lower the dumbbells back behind your head.

This exercise can also be done while seated to avoid shifting the load from the triceps to the back. The seated dumbbell press is more isolating, while the standing dumbbell press partially engages the back muscles.

Stand with your feet shoulder-width apart, bend your knees slightly and tilt your back, while not slouching or rounding the spine. Take a dumbbell in your hands, bend your elbows so that the dumbbells are at chest level. As you exhale, straighten your arms at the elbow, leaving the upper arm motionless. The arms are parallel to the torso. Hold for a couple of seconds and return to the starting position.

Or here's this option, the so-called triangular push-ups:

Reverse push-ups, while a simpler exercise than floor push-ups, also require strong triceps muscles to perform. Reverse push-ups are most often performed from a bench, but if desired, you can perform them from the floor. To make this exercise more difficult, you can stretch your legs rather than bend them at the knees.

This exercise can be performed in place of the Bent Over Extension Isolation Exercise. What will be the advantage of the Extension Plank Exercise? First, this exercise additionally engages the abdominal and back muscles. Secondly, an unstable plank position helps to engage more muscles in the upper and lower body, which means that the training of the body will be even more effective. Thirdly, this exercise raises the heart rate well, which is good for burning calories.

Stand in a position with your hands resting on the floor not with your palms, but with dumbbells. You can spread your legs a little wider for a more stable position. With your elbow bent, pull the dumbbell toward your chest, hold for a split second, and pull the dumbbell back until your arm is fully extended. When extending the arm, the shoulder (part of the arm above the elbow) remains motionless. Hold this position for a couple of seconds and bend your elbow again. Then return to the plank position. Please note that when performing the exercise, the back remains straight, the body is static, the pelvis is even. (goes neither up nor down).

Triceps workout options

We offer you several options for training for triceps. You can choose one of the proposed options, alternate between all three options, or form your own triceps exercise plan. If you are fat burning with light dumbbells (or you simply don’t have heavy dumbbells available), then you can do 15-20 reps per arm.

Option 1

8-10 reps x 2-3 sets10-12 reps x 4 sets
• Extension of the arms back in an incline: 10-12 reps x 4 sets

Option 2

8-10 reps x 2-3 sets10-12 reps x 4 sets10-12 reps x 4 sets10-12 reps x 3 sets

Option 3

• Reverse push-up from the bench: 10-12 reps x 3-4 sets
10-12 reps x 4 sets10-12 reps x 4 sets10-12 reps x 3 sets

The article lists the most basic triceps exercises for girls that can be performed at home or in the gym. Do not forget about this small, but important muscle from the point of view of aesthetics and strength.