How to quickly pump up the triceps

You will need
  • - bench;
  • - dumbbells;
  • - bar;
  • - block simulator.
Sit on the bench and take a dumbbell, lift it above your head so that your hand is looking exactly up. Keep your elbow still and slowly lower the projectile behind your head, fully stretch the triceps. Do not swing the dumbbell, keep control over the weight. While contracting a muscle, straighten your arm and return to the starting position. Do this exercise twenty times for each hand in three sets.
Stand and lean forward. With one hand, take the dumbbell, and the other firmly rest against the bench in front of you. Take the dumbbell back, the elbow should be at the same level with the shoulder, and the arm should be a straight line. Arm as close as possible to the body. Lower the projectile, the elbow should remain in place, then applying great effort, straighten your arm to a straight back position. Repeat the exercise fifteen times for each arm in three sets.
Lie on a flat horizontal bench, place your feet parallel to each other. Buttocks and upper back tightly against the bench and take the neck of the rod narrow grip (the distance between the thumbs should be 20-25 centimeters). Carefully remove the barbell from the racks and slowly lower it to the center of the chest. Then, with a powerful and fast movement, squeeze the barbell up. Do this exercise twenty times in two or three sets.
Sit on the bench with the back and lift the barbell with a certain weight above your head. Bend your elbows and lower the barbell as low as possible behind your head, try to stretch the triceps completely. Then with great effort, straighten your arms and return to the starting position. Maintain weight control in the negative phase of movement. Perform three sets of fifteen times.
To perform the following exercise, you will need a block trainer to straighten your arms with a curved or straight handle. Stand at a distance of two steps from the simulator (so that you can bend forward while doing the exercises) and grab the handle shoulder-width apart. Straighten your arms and fix your elbows, try to keep them as close to your body as possible.Bend your elbows and slowly lower the handle to the forehead, then with a strong movement, bend your arms completely and secure your elbow joints, reducing the triceps completely. Perform the exercise twenty times in three sets.

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