How to pump the triceps at home on a bar and with dumbbells?

Exercises for triceps occupy a special place in the training of athletes, because it is this muscle that gives the arm volume and an effective shape. In comparison with the biceps, it practically does not load in everyday life. The triceps begins under the deltoid muscle and extends to the elbow joint. In contrast to the biceps muscle, it works on extension. If it is well developed, it gives a handsome uplifted hand a beautiful tightened look. You can train the triceps muscle both in the hall and at home. To do this you will need dumbbells, a bench, a crossbeam, and also regular classes.

How to pump the triceps at home on a bar?

Any man can equip a bar at home. This is a universal projectile, with which you can develop several muscle groups, if you regularly do exercises on the horizontal bar at home. It has the simplest construction and almost does not occupy space in the apartment. For the development of this group of muscles, the following exercise is usually used: a neutral grip to take the crossbar, placing one hand before the other. Pulling up, each time to withdraw your head to the right, then to the left. In the next approach, change hands in places.

How to pump the triceps at home on the bench?

A very common exercise is reverse push-ups from the bench. To do this, you need to lean your hands against the last one, with your back to it, legs to stretch forward and rest against the floor. Bend at the elbows of the hands, lowering the trunk as low as possible, at the same time to ensure that the triceps perform the work, not to shift the effort to other muscles. Then return to the original position.

Exercise can be slightly changed if there are two benches. They put in parallel, that between them was a distance of about 80-90 centimeters. In this case, the legs will not be on the floor, but on the bench. The rest of the exercise is similar to the previous one.

How to pump the triceps at home with dumbbells?

A popular and effective exercise is the French press. To do this, you need to lie on the bench with your back, hands with dumbbells to take him by the head. Slowly unbend arms, elbows at the same time not to withdraw, to return to the starting position.

This exercise is performed in two versions: sitting and standing, and instead of two dumbbells you can use one, more heavy. At the same time, the dumbbell is on the back of the palms. If the projectile is too heavy, an assistant must send it.

To pump the triceps at home, it is suggested to do one more exercise regularly. It is extension of hands with a dumbbell in the slope. In order to perform it, you need to lean your palm and knee against the bench, tilt the body forward, keeping your back straight. In the other hand, take the dumbbell and bend it at the elbow at a right angle. Unbend the hand so that at the highest point of the movement it is parallel to the floor. Slowly take the starting position. Repeat with the other hand.

Here are some simple recommendations on how to pump the triceps at home, using simple and affordable equipment.