The best training for triceps growth

The best training for triceps growth

If you want to significantly increase the volume of your hands, then without careful training triceps can not do, because it is the triceps arm muscle that accounts for 60-70% of the total mass of the hand. Often many people mistakenly devote a large amount of time to training the biceps, but in order to build really powerful hands, you must always pay attention to the triceps.

Anatomy of triceps

The main function performed by the triceps is the extension of the hand, and it also takes part when you move your arm to the side. The muscle of the shoulder consists of three bundles (heads), lateral or lateral, medial and long. The lateral head of the triceps is located on the outside of the humerus (long bone at the top of the arm). The medial head is on the middle part of the arm closer to the elbow. The long head, the largest part of the triceps, is located along the back of the shoulder and participates in many movements of the upper body.

Anatomy of triceps
Anatomy of triceps

Which exercise is better?

In order to increase the volume of the triceps, you need effective training and such exercises, which will involve all the bundles. As with all other muscles, the best method for training the muscle will be to use basic exercises that will involve more muscle fibers in the work, which will lead to an increase in the size and strength of the triceps. If you don’t know how to lose weight by using high-intensity exercises, use previous link.

A study under the auspices of the American Council for Physical Exercise, led by Dr. J. Porcari, reviewed eight of the most popular triceps exercises. The aim of the study was to determine the effectiveness of these exercises to increase the growth and strength of the muscle. To do this, the participants in the study on the long and lateral bundles of the triceps muscle were assigned two sets of electromyographic sensors. The results found that push-ups on the triceps show the greatest muscle activity.

push-ups on the triceps
Push-ups on the triceps

Table of results according to EMG indications

  1. Push-ups with a narrow grip
  2. Diver’s hand with a dumbbell
  3. Push-ups from a bench with weight
  4. Extension of the hand with a dumbbell by the head
  5. Extension of hands on a block with a rope handle
  6. Extension of hands on a block with an iron handle
  7. French bench press
  8. Press the bar with a narrow grip
Push-ups from a bench with weight
Push-ups from a bench with weight

For the next workout, the first three exercises from the table are used, with the addition of the exercise extending the arms on the block with the iron handle.

Extension of hands on a block
Extension of hands on a block

Training triceps

An exercise Sets Repetitions
Push-ups with a narrow grip 3 15
Push-ups from a bench with weight 3 15
Extension of hands on a block with an iron handle in reverse grip 3 10
Diver’s hand with a dumbbell 3 10

The combination of these exercises, in which all three bundles are involved, leads to an increase in muscle activity and the growth of the triceps.

The narrow distance between the palms during push-ups includes all three heads of the muscle, as well as the muscles of the chest and shoulders.

Extension of the hand with a dumbbell
Extension of the hand with a dumbbell

When pushing away from a bench with weight, it is very important to adhere to the strict form and technique of doing the exercise. Choose such position of palms at which the load will lay down as much as possible on a muscle. With a wider position of the palms, the muscles of the chest will be included in the work.

The extension of the arms on the block with the iron handle with the reverse grip is aimed at loading the medial head of the triceps.

Hand removal is an excellent exercise for isolating the triceps, and can be performed with both dumbbells and the handle block. To do the exercise correctly, you should bend over, keeping your back straight, legs slightly bent at the knees. The head should be kept in line with the back so that they together create an angle of 90 degrees relative to the forearm.