How to pump up triceps at home?

Well-developed, voluminous triceps give the arms a powerful, proportional appearance. You can’t do without it in the bench press and in shoulder exercises; physiologically it should be almost 2 times larger and stronger than the biceps.



And if you are concerned about the question of how to pump up triceps at home, is it real, then the answer will be positive. Yes, it's possible! Several effective exercises will help you with this.

The long, most massive beam of your extensors is well worked with a dumbbell press from behind the head. You can lower the projectile parallel to the elbow line behind your back, or you can, slightly changing the angle of movement, move your hand behind your head to the opposite shoulder. The main thing is that the weight of the dumbbell should allow you to press the apparatus cleanly, without jerking or cheating.

The lower part of the shoulder extensor at the elbow bend is pumped with a French dumbbell press from a lying position on a horizontal bench. A significant advantage of this exercise is the equalization of the strength and volume of the arms.

Extension of the arms in a tilted position “bombs” the outer bundle and improves the relief of the triceps as a whole. In the final phase of the movement, when the arm is fully straightened, additionally briefly tense the muscles and immediately begin a new repetition, do not overload the joint.

Explosive “press” strength is increased by reverse push-ups from a bench, which are also available to you at home. To pump up the target muscle in this way, sit on a bench so that your arms are firmly supported and your pelvis is suspended. Stretch your legs at an angle to the body, and place a barbell “pancake” on the front surface of the thigh for additional load. When doing push-ups, do not bend your elbows too much, otherwise you will transfer the load to your shoulders and chest. Do the last repetitions partial until slight pain appears.

If at the end of the workout you still feel a little stronger, then do a set of push-ups. We place our hands slightly narrower than shoulder width, palms facing each other. Push-ups from this position put an extreme load on the triceps, and at the end of the complex this exercise simply turns into a bomb, exploding the target muscles from the inside.

The general strategy for pumping up the triceps consists of 2 points.

1. It is better to perform 5 different exercises in 3 sets than the same thing in 15 approaches.
2. After a good warm-up, do the first approaches with strength in 7-8 repetitions, and as you get tired, reduce the weights and fill the muscles with blood in series of 15 repetitions. It is this type of triceps pumping that will give results even at home.