When you think of big hands, biceps and dumbbells come to mind. But if you have been training for more than a week, then you probably heard that triceps, not biceps, are equally important for the mass of arms above the elbow.
Resist the desire to get this knowledge and just fill in the repetitions of heavy extensions and push-ups during a workout and think that you are good. There are much more effective ways to create these horseshoes, regardless of whether you use dumbbells, barbell and machine movements. How you train this muscle is important if you want to get good training results.
Here is what you need to do.
Tip 1: prepare your elbows for the upcoming training
Think about each basic triceps exercise that you can do during a workout. What do they have in common? Elbows bend, rep after rep. And all this work and all these repetitions, using elbow joints, aggravated by strong resistance, can make themselves felt, if you do not prepare them properly.
Starting a triceps workout with a few light kits on a cable squeeze machine using manual grip can be a big advantage to overall elbow health. Using the movement of the cable provides uniform resistance and helps send blood to the back of the hand, as it warms the elbows. This additional training can help reduce pain in the elbow, not only during the session, but also to compensate for other movements of the upper body.
Tip 2: Do big presses for big triceps
After you have completed several warm-up repetitions and these triceps muscles work, you are ready to impose heavier loads on them – and you need it. More than the biceps, the triceps need this kind of tension and load to break down the fibers and create mechanical stress. When you get better, your triceps will be prepared for the same heavy loads the next time. This leads to an increase in strength in addition to an increase in size at the shoulders.
Here you have two classic options: bench press with short handles or triceps. But the technique is important for both! Before you begin your reps on the bench with a tight grip, make sure that your arms are spread apart at shoulder width, so that your wrists will not be adversely affected. When it comes to dips, if your weight is not strong enough, throw chains, wear a belt with plates or hold dumbbells between your ankles.
Tip 3: Save the overhead work for later training
Changes in the extensions of the elevated triceps can affect not only the elbows, but also the shoulders. If you do them later in training, you can do with less weight, and they will still be productive, while maintaining your shoulders. This applies to both dumbbells and barbells.
Do you really want to get the most out of these moves? Do the triceps on one side at a time. This forces each side to do its own work and often opens up more room for movement, with less shoulder strain than doing both at the same time with both hands. Get a good stretch at the bottom, but don't push it. Raise the dumbbell in a controlled way, and all three heads of the triceps will feel it by the last repetition. Your arms and shoulders will thank you.
Tip 4: Complete your workout with a body burning kit.
When it comes to pumping blood into the muscles and strong completion of the session, the basics are the best. Diamond push-ups are an ideal choice because they shift the focus on tris, minimizing the set of chests.
Go to complete failure to push ups to a stop. You don't even need to count it. Just repeat! The goal is to pull out these triceps. As soon as you do this, get out of the gym and start focusing on recovery so that these hands can grow.