French bench press This exercise makes a strong effect on the triceps as a whole, particularly on its middle and inner beams.
Technique of performance: lie down on a horizontal bench, holding an ez-bar or a bar with the direct neck with your direct hands above the chest.
Without changing the position of your hands, bend your elbows and lower the bar to face.
Squeeze the barbell back to the starting position with smooth controlled movements.
Elbows should be slightly bent.
It is essential that your elbows do not change position during the entire exercise.
When you unbend your hands, turn them slightly back in the direction of the head.
This will keep the triceps from relaxing in the upper point of the exercise.
Bench press with a narrow grip Press with a narrow grip is a serious exercise.
It is not have a specific target nature like the French press, but nevertheless, works fine on the total muscle mass of triceps.
Technique of performance: take the ez-bar or barbell with a direct neck with a narrow grip (not narrower than 20 cm).
Hold elbows close to the body.
Such position of the hands will help you shift the working emphasis from the chest to the triceps.
Bend your elbows and lower the bar to the upper part of chest with a controlled movement.
From the bottom position at the exhale powerfully press the weight on the straight arms.
Do not "tale" the bar; otherwise it will go up due to inertia, rather than due to the work of triceps.
Down bench press on the block It is also a very effective exercise.
Technique of performance: grasp the v-handle or rope handle with an above grip which should be slightly narrower than shoulders' width.
Face the block, put your feet apart at the shoulders' width and slightly bend forward.
Keeping your elbows stationary, press the handle downwards until your hands are not completely straightened.
Additionally statically strain your triceps at the bottom point of the movement.
Do not unbend your elbows until it stops.
Slowly return the handle to the starting position, bending your elbows to the angle of 90 degrees, no higher.
Otherwise, your elbows will advance uncontrollably and you will start new repetition due to the force of deltas rather than force of triceps.
If elbows are involuntary casting aside, then the weight is too great for you, and you "connect" the broadest muscles to this movement.
Lower the weight and return to the proper technique! Dips Like the press with a narrow grip, dips involve delta and chest except triceps.
However, the correct technique of performing push-ups reduces the participation of these muscles to a minimum.
Technique of performance: take a position of a rest at the parallel bars (well, or between the two benches).
From the starting position slowly scroll down until the elbows bend angle reaches 90 degrees (you should feel a tangible stretch in the triceps).
With the efforts of triceps lift the body up on the direct hands.
In order to maximally involve your triceps you must keep the body perfectly straight throughout the repeat (if you're working on the bars, do not lean back or forward).
Keep your elbows close to body.
Do not move them apart.
Unbending the hands backwards This is a good exercise to finish with.
Technique of performance: Take a dumbbell, bend forward at the waist until the torso is parallel with the floor.
Lift your arms up as high as possible (but not till unpleasant sensation).
Note: forearm should be perpendicular to the floor! With the effort of triceps lift the dumbbell up, straightening your arm at the elbow.
Do not rock the hands up and do not change the position of the torso.
At the top point make a pause for several seconds and slowly return to the starting position.
Extension of hands behind your head Exercise is a variation of the French press.
Technique of performance: an exercise is performed with the help of ez-bar in the position sitting, leaning on the back (at an angle of 80 degrees to the floor).
Do not descend the weight too low, otherwise you risk to damage the elbow tendons.