How to pump up tricepses in house conditions

How to pump up tricepses in house conditions

The triceps represents the three-headed muscle which works in contrast with the biceps. The only difference - its volume is much more. For this reason pumping of this group of muscles needs to pay special attention.

It is required to you

  • - post;
  • - dumbbells;
  • - bench.


1. That the training took place successfully, before the occupations air the room. Thus, it will be easier for you to perform exercises. Begin each occupation with the general warm-up to avoid different injuries and stretchings. Perform exercises slowly, without excess breakthroughs. Surely you monitor breath.

2. One of effective exercises on the triceps which can be executed in house conditions - extension of hands with weighting compounds from the prone position. Pick up on the dumbbell weighing 1.5-2 kg. Lay down on the plain surface on the back. Hands bend at an angle 90 degrees. Slowly straighten them, returning to the home position. Repeat exercise 10-15 times.

3. Push-ups from the floor - the most widespread exercise which is performed for pumping of muscles of hands. Reach the home position. Place hands shoulder width apart. Keeping the back equal, slowly fall down. Accurately return to the home position. Repeat exercise 10-12 times. For increase in loading gradually add the number of approaches.

4. Execute the press standing. For this purpose in advance prepare the ball of the average sizes. Lift it over the head. Slowly lower the ball for the head. Try not to change position of elbows at this moment. Gradually return to the home position. Repeat exercise within 5-7 minutes.

5. Aren't less effective for inflating of tricepses of extension of hands in bending with the dumbbell. Get up near the bench (marvelously). The right hand and the knee lean on surfaces. Bend the left hand at an angle in 90 degrees, having taken the dumbbell. Accurately straighten it, trying not to change position of the elbow at the same time. Return to the home position. Repeat exercise on each hand till 15-20 times. To increase loading, change the weight of dumbbells or increase the number of approaches.

Author: «MirrorInfo» Dream Team