Many of the fairer sex are convinced that you should not pay attention to your hands during training. If you disagree with this opinion, then you will probably be interested to know how you can pump triceps at home.

What is this muscle and is it worth pumping?

The triceps is located on the back of the shoulder and extends towards the elbow. It consists of a lateral, long and medial head and performs important functions, namely, it is responsible for flexion and extension movements of the upper limbs. Although in everyday life we ​​quite often unbend and bend our arms, this is not enough to fully work out the muscles, which explains the benefits of training.

Should you swing triceps for the fair sex? Yes, and there are several reasons. The first is a harmonious, proportional, relief and attractive body. If you exercise regularly and pay attention only to problem areas, then the rest of the areas may not look as beautiful and developed.

The second reason is a decrease in the volume of the shoulders and the elimination of the sagging of this zone. With overeating and a sedentary lifestyle, fat cells are deposited on the arms, especially in the upper parts on the back. These areas are practically not used in the performance of everyday female duties, so some girls and women do not look the way they would like.

The third reason is muscle building. Yes, naturally thin girls dream of a beautiful sexy body, and overly thin arms sometimes spoil their appearance. Exercising regularly will help make your shoulders more prominent and feminine.

How to work out triceps?

How can a woman build triceps quickly? To begin with, consider the general rules of training, the observance of which will allow you to achieve excellent results:

• Don't expect a quick effect. The result will be noticeable after at least 1.5 months of regular training. For women who are overweight, it takes more time to achieve the desired effect - 2-3 months. And for those with a lean physique or a slender figure, the triceps can take shape after a few weeks.
• It is important to engage all three muscle heads during training, otherwise there will be no visible effect. To do this, you should perform different exercises: presses, extensions, push-ups, lifts with dumbbells.
• Increase the load gradually so as not to injure muscle fibers and not suffer from pain. If you are using an additional weight, start with a light, comfortable weight, then start gradually increasing it. The same goes for the number of repetitions. For unprepared girls, 10-15 times will be enough for a start, then go to 20. Then you can do two approaches, then three. But in any case, do not train to exhaustion: you should feel pleasant fatigue, slight muscle tension.
• Do not try to exercise daily, the optimal training frequency is two or a maximum of three times a week. If you maintain such intervals, the muscles will have time to recover from stress and begin to take the desired shape, and not deplete.
• Work other muscles in your upper extremities to keep your arms harmonious.

Exercise options

Now let's look at the best exercises aimed at working out the triceps:

1. Push-ups from the floor with a narrow grip. First, get on all fours and rest your hands on the floor so that the distance between them is slightly less than shoulder-width apart. Straighten your legs so that your body forms a straight line. Begin to inhale slowly and deeply and at the same time lower the body, bending your arms. Exhale, rise quickly and return to the starting position. Do 15 reps. If you have not done push-ups before, then you can do an exercise with your legs bent at the knees to reduce the load.
2. Push-ups from a chair or bench. You will need a support high enough to perform the dips. Stand with your back to her, sit on the edge, rest your slightly bent legs on the floor in front of you and shift your body weight onto your hands, removing your buttocks from the bench. While inhaling deeply, sit down, bending your elbows and shifting your weight onto your upper extremities so that your lower extremities remain as relaxed as possible. Do at least 15 reps. To make the exercise more difficult, you can place your legs on a raised platform, for example, on a stool or chair.
3. Extension of arms with one heavy dumbbell. Its weight depends on the level of your physical fitness, but it should be at least 3-4 kilograms, because you will be holding the weight with two limbs at once. Take the projectile in your hands and grab it securely to avoid accidental slip. While inhaling, lower your arms with a dumbbell behind your head so that your forearms touch your shoulders, but at the same time the latter remain practically motionless. That is, there is no need to strive to lower the projectile as low as possible: ideally, it touches the upper back or even remains behind the head. Then exhale and slowly raise your hands with the weighting material up. Do 15-20 repetitions in one approach. Instead of a weighting device, you can use an expander, fixed behind your back on the floor with your feet.
4. Alternate extension of the arms. Stand or sit in a chair with your back straight. Take a dumbbell in one hand, with the other support the first limb in the shoulder area. Inhale, bend your involved arm, pulling it behind your back, until the triceps muscles are stretched to the maximum. Do not linger at the end point and as you exhale, unbend your arm, lift it up. For each limb, do this exercise 10-15 times.
5. Training with limb extension in an incline is effective. You will need a bench or stable chair (stool) with a wide seat. Place your left leg bent at the knee and a straightened left arm on the support. The right leg is on the floor, take a dumbbell in your right hand and lower it down. On a deep breath, bend the working limb, bringing the shoulder to the chest, fully straighten the arm, bend and lower again, returning to the original position. Do 10 reps for each side.
6. Dumbbell bench press. Lie on a bench or on the floor, pick up one large dumbbell or two small ones. Straighten your limbs, stretch in front of you above your chest. As you exhale, bend your elbows, bring the weight closer to the head at eye level. Exhale, return to the original position. Repeat the exercise at least 10-15 times.
7. A medium grip barbell press is useful shoulder width apart. When lowering, place the shoulders along the body, the elbows are pressed against the body. Raise the projectile quickly.

Exercise competently and regularly, and soon you will notice the result in the form of beautiful and embossed triceps.

Hands are one of the parts of the body that is almost always visible. But, unfortunately, she does not always look so that one would like to look at her, to admire her.

Many women have some muscle problems in their arms. But you really want to open your hands, especially in the warm season. Before you start reading the article, we recommend that you familiarize yourself with the article "".

Therefore, in today's article we will talk about how to pump up biceps and triceps for a girl at home without visiting the gym.

Why train biceps and triceps for girls?

Have you ever noticed that the part of the arm, which is located above the elbow, has sagged a little and does not look as good as it could? The fact is that women practically do not strain this part of the arm, and therefore the muscles atrophy.

Flabby muscles cannot be hidden or pulled in like a belly. In addition, it is the area above the elbow that is one of the first to recover from overeating and a sedentary lifestyle.

But hands can be not only too full. If you do not have such a problem, do not rush to rejoice. On the contrary, your hands may be too thin. It is also ugly and unaesthetic. Especially if the rest of your body is feminine, rounded.

But because of such a seemingly minor problem, I don't want to go to the gym and visit it 3 times a week. You don't need it! Now we will tell you how to build biceps and triceps for girls, as well as how to monitor their condition at home.

Best Hand Exercises

Exercises for biceps

So, in order for your arms to be proportional to all other parts of the body, you need to swing not only them, but also your chest, back, and shoulder girdle. Do not exercise more than 2-3 times a week. Although it is extremely difficult for a woman to pump up the muscles of her arms, like that of bodybuilders, she still does not need to be zealous. You run the risk of overworking your muscles and even getting painful injury.

Hammer-style elbow flexion.

This exercise is very similar to the previous one, however, it is aimed at pumping the central part of your biceps and forming the so-called "beam". It must be performed as follows:

1. The starting position is standing.

2. Press your hands lightly against the body.

3. Dumbbell palms facing inward (palms facing each other).

4. Bend your elbows alternately so that your palms are still facing inward.

5. Do 10-20 reps, then rest and repeat once or twice.

As a result, you should get a movement, as if you were hitting your fists on the table.

Triceps exercises

Let's move on to training triceps for girls. The following exercises will be especially effective.

Breeding hands.

1. Stand straight with feet shoulder-width apart.

2. Bend over so that your torso is parallel to the floor.

3. Keep your back straight, do not hunch over.

4. The arms should seem to hang perpendicular to the back and the floor.

5. Take your arms back, wait a few seconds, return to the starting position.

6. So it is worth repeating 15-20 times for 2-3 sets.

You don't have to go to the gym to tone your arm muscles. There are several effective and fairly simple exercises that require only 15 minutes and no need to visit the gym. For classes, you will need a weighting agent. This can be dumbbells or a bottle filled with water. Some of the exercises are performed using a fitball.

Tight and elastic triceps for every girl is an opportunity to wear open sleeveless dresses, showing those around her good athletic shape and beautiful body. Exercises that strengthen the muscles of the arms not only allow you to restore tone, but also contribute to the normalization of metabolism.

You need to do the exercises three times a week. If, along with the classes, you also revise your own, then the training will allow you to get rid of excess weight.

Take the starting position as shown in picture A. Lying on your side, fold your legs together and bend your knees slightly. The left hand is on the right shoulder, the right palm is on the floor.

Do the exercise in accordance with figure B. Transferring the support to your right arm, straighten it while lifting your torso. Do 12 reps on each side.

The starting position is the same as in Figure A and similar to the usual ones, only the hands are not located at the same level with the shoulders, but closer to each other, the legs lie on the fitball.

Slowly bend your arms at the elbows so that they form a right angle, as illustrated in picture B. Take the starting position. Do at least 12 reps.

Take the starting position as in Figure A. You can lie on the fitball or use a bench. Hold dumbbells or other weights in your arms bent at the elbows.

Slowly straighten your arms as shown in image B. Then return to the original position by lowering your arms. Do 12 repetitions in a row.

Stand up straight and relax your knees, but do not bend them. Raise your arms up and bend at the elbows so that they are flush with your ears. Hold dumbbells in your hands. The position should be similar to Figure A.

Straighten your arms while pushing the dumbbells up. In this case, the triceps should be tense, and the arms in the final position should be straight (image B). Return to starting position. Do the exercise 12 times.

To take the starting position, put the left palm and left knee on the bench. The right hand, in which the dumbbell is located, is held parallel to the body, bent at a right angle (Figure A).

The arm is slowly extended, held in an extreme position (image B), and then returned to its original position. The exercise is repeated for each side at least 12 times.

It is performed without the use of any sports equipment. To take the starting position (image A), lie down on the floor, arms spread so that they are at shoulder level.

Lower your body so that your elbows are at your sides and parallel to your torso (Figure B). Both the buttocks and the abs should be as tense as possible. After lowering, take the starting position. You need to do at least 12 repetitions.

Crossfit at home

Today, proper physical shape is not only a characteristic of a healthy lifestyle, but also, one might say, a fashionable trend. To have expressive muscle relief, to possess a high level of strength and endurance is the desire of many young people.

Infrastructure in this direction is also not lagging behind. Lots of fitness and gyms, whole sports complexes can provide the desired effect. If only there was a desire.

The broad capabilities of the Internet resource form the idea of ​​performing physical activities at home.

Pumped up muscles are an integral part of the standard of modern male and female beauty, which forms the necessary motivation for young people.

Let's talk today about the beauty of the arms and muscle, which in many ways defines it. This is the triceps - the triceps muscle of the posterior surface of the humerus, which is responsible for extending the elbow.

Often in training, they miss the opportunity to work on it, focusing on the biceps. But for the arms to be really beautiful, triceps exercises must be included in the complex.

We have selected for you the best exercises in various variations that will help you achieve the desired relief.

Triceps exercises at home

Working on your body is always difficult at home for most, as people often find it difficult to find time for themselves.

We offer you a set of interesting and not long-term exercises that will help you get the proper shape of your triceps.

Extension of the arms lying with weights (we select weights individually to feel muscle contractions, and at the same time, be able to perform several repetitions):

• starting position - on the back, knees at an angle of 45 °, arms bent at the elbows and laid back with weights;
• bend your arms to an angle of 90 ° and straighten up in front of you;
• return to starting position.

It must be repeated 8-10 times in 4-5 approaches. Pause for 1 minute between sets.

Push ups:

• Starting position - lying position, palms in the shape of a rhombus;
• bend your arms slowly, back straight;
• take the starting position.

Repeat 10-12 times in 4-5 approaches with a break of 30-45 s.

Flexion and extension of the arms with additional weight (we pick it up in the same way as in exercise 1) and emphasis on the lava:

• primary position - left leg with a knee on the lava, the same hand resting on the lava; the right arm is bent at the elbow with a burden;
• we take the right hand back, aligning the elbow joint;
• return to starting position;
• repeat with the other hand.

The number of repetitions is 10-12, approaches are 3-4. The pause between sets is 30-45 s.

Push-ups from the bench behind:

• starting position - wide emphasis with hands on the bench with your back to it, legs on the floor aligned at the knee joints;
• slowly bend your arms at the elbow joints;
• slowly return to the starting position.

Repeat 12-14 times in 4-5 sets. Rest between sets 1 min.

French press standing (weights - 2.5-3 kg each):

• starting position - stand, arms up with weights;
• slowly bend our arms back;
• we return to the starting position.

Do 8-10 reps and 3-4 sets. Rest between sets - 30-40s.

Each of these exercises will provide a rational load on your triceps and, subject to the systematic performance of the complex (3-4 times a week), you will see the desired relief and muscle elasticity on your hands.

Exercise in the gym

If you still decide to visit the gym, but want to work on your own, without a coach, you will need effective exercise complexes with different equipment. You can easily use the ones suggested here.

The dumbbell complex can have a very positive effect on the dynamics of the increase in triceps strength if the load is selected correctly. The weight of the dumbbell should be such that you can perform the exercise at least 14-15 times, do 3 sets with a break of 1 minute.

We offer you the following exercises:

Press dumbbells from behind the head with one hand. Performed standing, back straight, dumbbell behind the head, free hand on the belt. Lift the dumbbell up, aligning the elbow joint. Only the forearm works, and the shoulder is fixed.

Sitting on a bench extension of arms with dumbbells. Dumbbells in both hands are placed in palms facing each other. Bend forward (45 ° angle), bend your elbows to a 90 ° angle. Hold your breath while inhaling. Then smoothly align your arms and slowly return to the starting position.

Dumbbell press on straight lava. It is performed lying on the lava, with the feet comfortably placed on the floor. We hold dumbbells with our palms to each other. Raise your arms up and tilt them back to an angle of 45 °. Hold your breath while inhaling. Bend your arms at the elbows, pull them back so that the dumbbells reach the top of the head. Then slowly return to the starting position.

Remember that the pace of execution is slow, as it is necessary to feel the tension of the muscles involved and, at the same time, not to injure them.

In the gym, exercises with a barbell are also popular for improving the triceps muscle, but they require a partner's safety net, since they can cause injury if done incorrectly or excessively.

Here are some of the exercises available to you:

The grip of the bar is full across the width of the shoulders. We unbend and bend our arms at the elbow joints 8-10 times. When bending, make a short stop and work on.

Lying on your back. The bar is laid back, arms are straight. Roll the barbell towards your head so that your shoulders are upright. Squeeze the bar upward, aligning the elbow joints. Then do everything in reverse order. Do it 8-10 times.

It's not just shell exercises that can shape your triceps. You can also work with your own body weight. Here are some exercises that can help you do this:

While doing push-ups, fix for 2-3 seconds in the lower position, and then quickly rise up.

Pick up two lavas. On one, rest your hands behind, and on the other, put your legs. Bend your arms at the elbow joints, as if falling through the lavas, and return to the starting position. Do 12-15 reps.

The brushes touch each other. Pull up 12-15 times.

Be as careful as possible and when starting these exercises, be sure to do a high-quality warm-up in order to warm up the triceps in order to avoid injury.

Features of triceps training in women

In women, the triceps is quite often a problem area. In general, a woman can do the same exercises as a man, but there are a few things to consider when building a workout:

• Intense strength training is prohibited during the menstrual phase of a woman's cycle., since they can disrupt the course of the ovarian-menstrual cycle;
• Women are more motivated, and can "drive" themselves into a deep state of fatigue during power loads that in no way positively affect the state of their health;
• The female body is inclined to accumulate "in reserve", and therefore burn fat, gaining muscle mass for a woman is more difficult and needs more training time for this;
• Low content of the "power" hormone testosterone, which significantly affects the effectiveness of the influence of strength exercises on the relief of female muscles;
• The number of muscle fibers in women is less than in men, so the number of repetitions and sets of exercises should be higher than in men, but the amount of burden is significantly reduced.

But, nevertheless, women also represent a high level of competition in the international sports arena in strength training. Therefore, it is realistic to achieve a result, you just need to take into account the listed features, which will allow you to build an effective training for female personalities, and of course, systematicity is important. Without this, the result cannot be achieved!

Not every woman (girl) is capable of going to the gym. Work, children, housekeeping create an acute shortage of time. But, despite this, you always want to look beautiful and fit.

Especially speak about the state of grooming of a woman's hands. And not only skin, but also muscles. Loose and jelly-like muscle mass is always unattractive. Since the triceps, basically, provides a beautiful contour of the shoulder in the back, then the next discussion will focus on how to do it at home.

A set of simple and effective exercises for pumping muscles for a woman

Exercise 1 - push-ups from the floor

1. The floor presses can be performed with different hand positions.

• A narrow hand position means that the thumbs and forefingers of two palms on the floor form a heart. There is an option to put one palm on the other.
• The wide position of the hands is considered to be the position of the palms on the floor shoulder-width apart. Thanks to this, the load will fall on the pectoral muscles.

One of the classic ways to build triceps is with dumbbell presses. Attracted by the efficiency, availability and speed of the result.

All coaches and sports doctors strongly recommend doing narrow arm presses. Firstly, in this case, the load on the triceps is stronger. Secondly, there is less risk of injury to the shoulder capsule.

1. Next comes the flexion-extension of the arms at the elbows with raising and lowering the body. It can be repeated up to 20 times, but it is not necessary to do the exercise through pain and obvious muscle fatigue.
2. The legs during the bench press from the floor should be straight and with toes resting on the floor. But for a beginner, to relieve the initial load and prevent stretching, you can bend your legs, placing your shins, knees and feet on the floor, in other words, get on all fours.

Muscle tightening for a woman at home is real, but patience and regular exercise are needed.

Exercise 2 - Dumbbell Press

A fairly large group of exercises that can be performed in various body positions - standing, sitting, lying down. Moreover, you can do exercises with dumbbells while lying not only on the floor, but also on a narrow bed, bench or on a row of chairs (stools).

The main point is flexion - extension of the arms at the elbows up and down.

Instead of dumbbells, you can use plastic bottles of various sizes with water or sand.

Another way to build triceps for a girl at home is reverse push-ups.