Many athletes pay special attention to the hands. Massive bicepses, the developed shoulders — the dream of each man. You shouldn't forget and about tricepses which do hands relief, give them stronger look. Therefore during the training it is worth finding a little time for the exercises directed to increase in this group of muscles.
Instruction
1. One of general exercises — the barbell bench press. Lay down on the sports bench, having densely nestled on its surface the head, shovels and buttocks. Take the post the upper grip, remove it from stances and squeeze out over yourself, holding at the level of the breast. The slow movement, holding shoulders motionless, lower the post to the person. Having recorded situation, again lift the apparatus up. During exercise performance the elbows have to remain slightly bent.
2. Also the french press one hand will help to increase the mass of tricepses. For performance of this exercise you need rather heavy dumbbell. Sit down on the bench, take the apparatus in the right hand, lift its top, having completely straightened in the elbow joint. Lower the brush squeezing the dumbbell for the head, watching that the actuator arm remained motionless. You can also hold it with the left hand. Don't make the pause in the lower point, at once begin the return movement up. Having made the necessary number of repetitions, execute similar approach by the left hand.
3. To make tricepses more relief, include in the arm stretching complex back in bending. Home position: get up directly opposite to the sports bench, place legs slightly more widely than shoulders, take the dumbbell in the right hand. Expose one leg on the step forward and bend so that to rest the left hand against sitting of the bench. The hand holding the apparatus has to form the parallel with the case and to be almost pressed to it. On the breath lower the dumbbell down, bending the elbow at an angle of 90 degrees. In the lower point of exercise the forearm has to be perpendicular to the floor. The powerful movement straighten the hand again, lifting the apparatus to the previous level.
4. Two benches are necessary for performance of the following exercise. Put them in parallel each other so that you could put legs on one of them, leaning hands against another. Pay attention: for the correct load distribution it is necessary to hold hands the inner edge of the bench. Being in such situation, begin to lower slowly the body down, bending hands in elbows. Try to concentrate tension in tricepses and with effort, one breakthrough, throw out the body up, in the home position. Make the greatest possible number of repetitions.