Usually, those who are engaged in bodybuilding or fitness and want to develop beautiful relief muscles of the hands, focus on the most spectacular of them – the biceps.

Of course, inflated biceps are the first thing that catches your eye and makes you appreciate the physical capabilities of their owner. But this approach cannot be called correct. Indeed, in order to achieve optimal results, complex exercises are needed – for biceps and triceps, for brachialis, etc.

It is known that we have enough load on the biceps even in everyday life: the anterior biceps muscles work every time we lift something heavy: this is an exercise for the arms. The triceps, the posterior triceps muscles, which are much larger than the biceps and brachialis combined, and the load on which is very important for the formation of a harmonious hand relief, are practically not involved. If you do not want your arms to develop less than half during training, you should not neglect triceps exercises, special complexes for both women and men.

The main functions of the posterior triceps muscle are to straighten the elbow joint and bring the arms to the body. For a successful triceps workout, you need to use both of its functions. The load when performing exercises on the triceps should be as intense as possible, since its long and external heads are quite difficult to develop: professionals do not call triceps “the laziest muscle” for nothing. But most importantly, triceps exercises should be short and not too frequent. For successful and proper triceps training, it is very important not to overstrain the muscles: usually only two or three sets are enough, since by increasing the load during the exercises for biceps and triceps in excess of the norm, you increase muscle endurance, but stop increasing its volume, that is, “dry” her. Why triceps training should not be too frequent? This is required so that the muscles have time to rest well; after all, with an increase in the strength of the body, the time required for its recovery also increases, since the growth of muscle mass mainly occurs after receiving loads, in the process of relaxation, rest. Professionals advise to devote no more than one day a week to triceps exercises, since most power loads, especially when working with a barbell, are both exercises for biceps and triceps. Of course, the triceps muscles here are not used as intensively as when performing specialized triceps exercises, but they still receive sufficient stimulation.

A set of exercises for triceps should also be performed in a certain order: at the beginning of the workout, it is best to load the largest muscles – the muscles of the back, torso, etc., since more energy is required to stimulate them. Basic triceps exercises are best done at the end of the workout, as the triceps are already actively working in exercises to develop the pectoral and deltoid muscles. One of the best triceps exercises is the bench press, using a block simulator. This exercise perfectly develops the lateral and long head of the triceps: grab the handle of the simulator with two half-bent arms, and then straighten them, lowering the handle down. Here it is very important to ensure that the upper arms and torso remain motionless, otherwise the pectoral muscles and the latissimus dorsi muscles will be involved in the work, which will prevent the correct distribution of the load. This exercise, one of the most effective exercises for triceps, can be performed 6 to 10 times in one run.

Immediately, following the downward presses, it is recommended to perform another effective exercise for triceps – push-ups on the uneven bars: place the bench so that your hands, placed on the bars, are bent at a right angle; straighten your arms slowly. Only three to five push-ups will be enough. While doing this exercise, the elbows should be kept close to the body, laid back. Similarly, you can perform triceps exercises on the horizontal bar.

The bench press and dips are considered to be the best exercises for triceps, but there are a number of others that are no less effective. These include, for example, numerous barbell triceps exercises, the most important of which, because it precisely directs the load on the long triceps bundle, is the incline French press. Lie down on the bench, raise the barbell with an overhand grip until your arms are fully extended, and then tilt your barbell arms back behind your head 45 degrees. Raise the bar to the starting position and repeat the exercise 3-5 times.

The best dumbbell exercises for triceps are french presses with one or two hands. You can easily do these exercises for triceps at home. Sitting, put your hands behind your back and, lifting the dumbbell with one or two hands, straighten them. A good exercise with dumbbells for triceps is the extension of the arm in an inclination: standing sideways to the bench, bend over, resting your knee and palm on it. Bend the other arm with the dumbbell at a 45-degree angle, and then straighten it back and up. Exercise is recommended to be done 6 to 10 times at a time.

The main thing to remember: when working on triceps, do not overwork, do not do more than two or three visits and rest after training for at least five days.