Exercises for triceps with dumbbells

For the proportional development of muscles it is important to pay attention to all muscle groups. Athletes men often focus on the biceps, neglecting the triceps which makes up 60% of total hands. You can pump up the triceps muscle using dumbbells both at home and in the gym.

How to build triceps free weights

The training program, the number of sets and reps are chosen based on the tasks. For example, girls just want to strengthen muscles and do not tend to build muscle mass. Men, as a rule, pursue the opposite goal and want to make the hands look more massive. Exercises for triceps with dumbbells is not as effective as options of the post, but a safer, less traumatic and can be performed even in a room of the apartment.

Sports complex usually consists of a base and isolated exercises. The first technique uses to perform more than one joint, so the work included several groups of muscles at the same time. This helps to work the triceps, shoulders, chest, back. Basic exercises are performed early in the workout because you spend more energy. If you do them at the end of the program, they will not be as effective, or may simply not enough forces for execution.

Isolated exercises involve always only one joint and the need for targeted load specific muscle groups are often small. Flooding the ground with them difficult, they are used to study topography. Put them at the end of the exercise program to achieve muscle limit. For maximum effect use in circuits and basic isolated exercises.

Girl with dumbbells

How to download triceps dumbbell sitting

There are several options of exercise that loads the triceps. Such diversity is necessary because of the peculiarities of this muscle. It consists of three bundles:

  • long;
  • the middle or medial;
  • the lateral or side.

With different motion mechanics they loaded unevenly, therefore, proportional development you need to perform a few exercise options. One common way to pump the triceps – extension of the hands in the sitting position because of the head. Maximum load when this movement gets the long beam, others a little less.

This exercise is for triceps with dumbbells refers to the isolating type, so it should be performed after the basic part. You can do each hand at a time, but two at the same time that the load is evenly distributed. You will need a bench, which should occupy its original position. Technique is this:

  1. Sit comfortably, feet are stable on the floor, keep your head straight, back straight, gaze forward.
  2. Grab the dumbbell with your hands «to the castle» for pancakes on one side. The neck of the shell should be between the thumb and index fingers of your both hands.
  3. Start the dumbbell behind your head, lower it as low as possible to fully stretch the triceps.
  4. Fix the position of the body, the elbows, they should not move at all.
  5. Start to straighten your elbows up until they are completely straightened and the shell will not be over your head.
  6. Slowly lower the dumbbell to the starting position.
  7. Repeat this movement 12-15 times. Training need to complete at least 2-3 approaches.

You can’t do it quickly, because this may cause injury and decrease performance. Beginners often make the following errors:

  • one of the hands pushing the projectile is stronger than the second;
  • too curved back that creates an unnecessary load on the lower back.

People trains in the gym

Flattening his hands on the triceps in the slope

This is another example of an isolated exercises for triceps with dumbbells. Should be performed at the end of the workout to maximize the «score» muscle. This is a very simple option from a technical point of view, it is often in the gym do girls. For men it is also quite suitable. The load is distributed equally over all three beams. Technique is this:

  1. You can do both hands at once, but better to do at a time.
  2. Take a weight in one hand, install the opposite arm and leg on the bench. Your body should be parallel to the floor.
  3. Part of the arm from shoulder to elbow should be raised so as to be parallel to the floor.
  4. Keep your head straight, gaze forward. Start of extension of the elbow, try to keep it straightened up completely.
  5. At the highest point, hold the shell 1-2 a second and slowly under control lower it to the starting position.

In this exercise, it is important not to shake the hand up and down, and to perform extension of the elbow. To better control the movement, do delay for 1-2 seconds at the bottom and the top. Pick up the dumbbell weight should be so you can perform at least 3 sets and 10 repetitions each. Alternatively, this exercise can act as an extension of the hands to the upper block.

Dumbbell bench press for triceps

This isolated exercise on the triceps muscle. Most often it is performed with a barbell, but with dumbbells you can use alternative to the French press. To make this option more difficult, but less risk to hit yourself with a vulture on his forehead. Loaded triceps good for beginners to this exercise should not be without preparation. Do not take heavy dumbbells because it is likely to damage the elbow joint. Technique is this:

  1. In the initial position you should lie or on the floor or on the bench (the second option is preferable).
  2. In each hand grab a dumbbell.
  3. Raise your hands up so that they were perpendicular to the body.
  4. Fix the elbows, during movement they must not move. Lower the dumbbells to the face. Monitor this process so as not to hit himself on the forehead.
  5. Fully lower the projectile to the face, then slowly raise them to the starting position. If done correctly, the chance of getting injured is very small.

Perform dumbbell bench press for triceps

Exercises to triceps at home for women

To tighten the muscles of the body do not have to go to the gym. Many girls spend training right at home. Typically, the emphasis is on the thighs, buttocks and abs, arms also should not be forgotten. They are prone to the appearance of cellulite, the skin can become flabby without load. There are options to pump the triceps at home using dumbbells or without them.

If you have this shell, you can perfectly perform all the above exercises. Especially it is necessary to pay attention to the extension of the hands in the slope which are well suited for girls who do not have complicated machinery and are highly efficient. If at home dumbbells, you can use the other options of exercise triceps. At home you can perform:

Reverse pushups

A great option that is well-coached all three beams, to a lesser extent, engages the front beam of the shoulder muscles. Technique is this:

  1. You will need a raised surface for the stop hands. You can use the bed, sofa or chair (if it is stable).
  2. Stand with my back to him, get down on your haunches and put your hands on the edge of the surface, push and pull the legs forward.
  3. Fully straighten your arms. This is the starting position of the exercise. In mechanics it reminds the dips, but with more emphasis on the triceps.
  4. Bend your arms at the elbows, dropping to the floor. Reaching the lowest point and return to starting position. Repeat the movement 10 times.

Girl doing reverse push UPS from a chair


This classic version of exercises can load different muscle groups, depending on the setting of the hands. If you put them narrowly, the burden shifted to the triceps. For training you don’t need any additional equipment, which makes push UPS a great way to pump the triceps muscle at home. Technique:

  1. Take the emphasis lying.
  2. Put your hands at shoulder width at chest level.
  3. Press the elbows to the body. If you find it difficult to perform push-UPS, then you can first do it with the knees.
  4. Keeping elbows to the side (keep them pressed to the body), go down to the floor, and then again the upper hand. Repeat 15 times.

Video: exercises for triceps with dumbbells

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