For women, it is especially important to perform triceps exercises so that the arms are taut and the skin on their back does not sag. Want to wear dresses with open arms - swing triceps. We'll tell you how.
First you need to do a warm-up, warm up the muscles before the main workout.
- Bring your palms together in front of your chest, spread your elbows out to the sides. Squeeze your palms as hard as possible for 1-2 minutes, do not lower your elbows. Repeat 10 times.
- Raise your arms above your head, put your palms together and again squeeze them with all your might. Repeat 10 times for 1-2 minutes.
Then you can move on to the main exercises.
1. Push-ups from the floor with a narrow grip
Get into the starting position for push-ups. If you are a beginner - stand on the floor with emphasis on your palms and knees, if you are a more advanced athlete - focus on your palms and toes.
Place both hands straight in front of you, slightly narrower than your shoulders, the distance between the palms is 20 cm. Do not spread them wide, as is usually done with push-ups. So the load will go specifically to the triceps, and not the biceps of the arm.
Connect your legs together, keep your back straight, without bending in the lower back. Slowly lower your body by bending your elbows. In this case, the elbows should be directed back, try to press them to the body. Get as low as possible to the floor, but do not lie down on it. Then rise to the starting position, without extending your arms to the very end. Repeat push-ups for 2-3 sets of 15-20 reps.
2. Push-ups from a chair or other support
In general, the technique is the same as in the previous exercise, but you will not have to do push-ups from the floor, but from a chair, bench or other solid support. Be careful! The support must be stable and not leave from under your hands during the exercise. You can also do push-ups against the wall - this is the easiest way to tone the muscles for beginners. The exercise is repeated in 2-3 sets of 20 times, as the fitness of the body improves, the load can be increased.
3. Reverse push-ups
The name of the exercise suggests that the hands during its execution are not in front of us, but behind our backs. You can lean on a bench, chair or other stable solid object (soft sofas are not well suited for this role). With reverse push-ups, you need to take into account that they put a significant load on the shoulders. Accordingly, if you have had or have any problems with the shoulder joints, it is better not to perform the exercise.
Turn your back to the support, put your hands back shoulder-width apart, rest them on the edge of the support, fingers should look forward. Stretch your legs forward, rest your heels on the floor, keep your back straight. Lower your pelvis by bending your elbows to 90 degrees. Try not to let your elbows flare out to the sides. Sink as low as possible to the floor, then use your triceps to return to the starting position. You do not need to do this too abruptly and strain the whole body, otherwise there will not be the desired effect for the muscles of the hands.
Advanced athletes perform this exercise by throwing their legs on the second bench and thus lowering themselves between the two benches.
4. french press
This exercise can be done sitting or lying down, you will need dumbbells.
Sit on the edge of a chair with your back straight. Raise the dumbbells up, then bend your arms at the elbows, lowering the dumbbells behind your head. Elbows should be directed upwards. Slowly straighten and bend your elbows, when bending the dumbbells should go behind your head. Be sure to keep an eye on the position of the elbows, the hands should not “recoil” far from the head when you make an effort to lift the dumbbells, nor should you do it in jerks, straining your whole body. Concentrate on working with the triceps. The exercise is repeated in 2-3 sets of 15 times.
A variant of the same exercise lying down: lie on a bench, pick up dumbbells. First, lift them up above you, then take them behind your head, bending your arms at the elbows. Elbows should point to the ceiling, and be fixed in place at all stages of the exercise.5. Bent over arms
Here again, dumbbells are needed. Stand straight, take dumbbells in your hands, slightly bend your knees. Keeping your back straight, tilt your body forward. Put your hands in line with the body - along it. Fix this position - it will be the original. Then bend your elbows without changing the position of the body and without bending your back. The exercise is performed at a calm pace, without jerking.
You will be interested to know 9 effective exercises from the second chin.
