Triceps push-ups: training without special equipment

Every day there are only more men and women wanting to get their bodies into perfect condition. And such statistics cannot but rejoice. But what to do if sometimes it is not possible to conduct a full workout in the gym. In this case, you can perform some excellent triceps push-up exercises at home. But we will discuss below how to do a workout at home, and what methods of working on your body not only at home, but also in the gym.

What muscles are involved?

You can perform reverse push-ups anywhere. At the same time, visiting the gym is not necessary, since you can use a bench, chair and even a bed as a means of improvisation. The main thing in this lesson is the correct execution of the technique.

When performing the exercise, the following muscles are involved:

triceps;
deltas;
pectoral muscles.

Reverse push-ups from a bench put stress on the upper body, since it is this muscle group that is underdeveloped in almost every person. As for the anterior delta, on the contrary, it grows quite well, since it is quite loaded due to many other exercises.

How to pump up triceps at home

Well-developed, voluminous triceps give the arms a powerful, proportional appearance. Without it, you can’t do the bench press and shoulder exercises; physiologically, it should be almost 2 times larger and stronger than the biceps. And if you are concerned about the question of how to pump up the triceps at home, is this realistic, then the answer will be positive. Yes, it's possible! Several effective exercises will help you with this.

The long, most massive beam of your extensors is well worked with a dumbbell press from behind the head. You can lower the projectile parallel to the elbow line behind your back, or you can, slightly changing the angle of movement, move your hand behind your head to the opposite shoulder. The main thing is that the weight of the dumbbell should allow you to press the apparatus cleanly, without jerking or cheating.

The lower part of the shoulder extensor at the elbow bend is pumped with a French dumbbell press from a lying position on a horizontal bench. A significant advantage of this exercise is the equalization of the strength and volume of the arms.

Extension of the arms in a tilted position “bombs” the outer bundle and improves the relief of the triceps as a whole. In the final phase of the movement, when the arm is fully straightened, additionally briefly tense the muscles and immediately begin a new repetition, do not overload the joint.

Explosive “press” strength is increased by reverse push-ups from a bench, which are also available to you at home. To pump up the target muscle in this way, sit on a bench so that your arms are firmly supported and your pelvis is suspended.

Stretch your legs at an angle to the body, and place a barbell “pancake” on the front surface of the thigh for additional load. When doing push-ups, do not bend your elbows too much, otherwise you will transfer the load to your shoulders and chest.

Do the last repetitions partial until slight pain appears.

If at the end of the workout you still feel a little stronger, then do a set of push-ups. We place our hands slightly narrower than shoulder width, palms facing each other. Push-ups from this position put an extreme load on the triceps, and at the end of the complex this exercise simply turns into a bomb, exploding the target muscles from the inside.

The general strategy for pumping up the triceps consists of 2 points

It is better to perform 5 different exercises in 3 sets than the same thing in 15 approaches.
After a good warm-up, do the first approaches with strength in 7-8 repetitions, and as you get tired, reduce the weights and fill the muscles with blood in series of 15 repetitions. It is this type of triceps pumping that will give results even at home.

Push-ups using improvised means

When performing the basic method of exercise, use a couple of benches or chairs. The exercise is performed using the following method: they place their hands on one chair, and the lower limbs on the second, and begin to perform the exercise.

Quite often, a simpler method of reverse push-ups is used. When performing them, use one bench, with your feet placed with your heels on the floor. This method is ideal for guys with no experience or girls. The essence of this exercise is to tighten your arms and avoid increasing muscle mass and volume.

Reverse push-ups are indispensable for those people who do not have enough strength for full push-ups on the uneven bars. It is also important that this technique does not require specific equipment, and it can be used in two cases, for gaining weight and when, on the contrary, drying is necessary. As for drying, in most cases this method is used by the fair sex.

How many push-ups should you do?

Another pressing question that worries many. There is no clear answer to this. Since all people are individual and everyone must choose their own scheme. In addition, it all depends on what kind of exercise the push-ups are – primary or secondary?

As a main thing, it is recommended to do push-ups every day. You can start with a morning or evening workout. Later, do it in the morning and evening. You can use weights in the form of a backpack with a load.
As an additional benefit, the best solution is to complete your workout with them. If you wish, you can start with them. Everything is at the discretion of the trainee.

Push-ups with parallel bars

The dip press is another great and proven triceps exercise. You can perform it at home, and the main thing is that this technique uses not only the arm muscles, but also the chest.

In order for parallel bars training to produce effective results, a person needs to know the correct way to perform push-ups, which focuses on the triceps. The most important advantage of these exercises is that when performing them, there is no need for a partner for backup. But, at the same time, learning the execution method will be a little harder, unlike the close-grip bench press. In order to get results with this technique, it is necessary to use additional weight.

How to pump up your arms with push-ups

Every man who respects himself and wants to feel firm confidence in the future must take care of the condition of his body. Moreover, beautiful, pumped up muscles not only appeal to girls, but also make you much more courageous.

Of course, the best way to build a wide back, voluminous pectoral muscles, impressive biceps and triceps is regular trips to the gym. But sometimes it happens that you simply don’t have time to go to the gym. In this review, we will tell you how to pump up your arms with push-ups at home.

The main advantages of this unique exercise

On the one hand, push-ups are one of the most accessible and easiest ways to pump up both the pectoral muscles and the muscles of the arms and deltoids. On the other hand, you should understand that this process will take a lot of time, and you will not build up huge “banks” in just a week.

Considering all the available bodyweight exercises, the triceps and pectoral muscles are most involved during push-ups. So, if you want to pump up your arms at home, this is an ideal option, since the triceps make up about 60-70% of the size of the upper arm.

At its core, push-ups are a complete alternative to the bench press. With this exercise alone we can pump up almost all of our target muscles, while changing the execution technique, the width of the palms and the position of the body relative to the floor.

This will be discussed further...

Types of push-ups

The “old-fashioned”, that is, standard, method of push-ups is considered to be positioning the body parallel to the floor, spreading the palms shoulder-width apart and gradually bending and straightening the arms at the elbows with a straight back. In this technique, the emphasis is on the pectoral muscles. This option is considered analogous to the wide grip bench press.

In order to use the triceps to the maximum, we need to place both palms opposite the center of the pectoral muscles. The legs need to be spaced a little wider, this will make it easier to maintain balance when performing cyclic movements. After just 15-20 repetitions, you will feel a significant load on the triceps because such a variation is analogous to a bench press with a narrow grip.

If you feel like you can do more than 30 reps without getting tired, you need to make it harder for yourself. You can ask your girlfriend, brother or sister, son or daughter, in short, sparring partner, to lie on your back as additional weight, or, if this is too much for you, just have them put pressure on your back with their hands.

If you don't have a partner, put some water bottles in your backpack and put it on your back. Or simply raise your legs above the level of your body. In all these options, the load on the triceps will become significantly greater.

The result of your training will directly depend on the correct execution of push-ups. The main tips are: straight back, level pelvis and proper breathing. When bending our arms, we inhale smoothly, and when extending, we exhale sharply. The negative phase should be twice as long as the positive one.

Perform the exercise 3-4 times a week for 3 sets with 25-30 repetitions in each, and you can easily pump up your arms even with the “old grandfather’s” push-ups, which have not become any less effective. At the same time, you will save money not spent on a gym or fitness club...

Push-ups using a gravitron

The Gravitron is a simulator consisting of a horizontal bar and parallel bars and has a counterweight with changing weights. On the gravitron you can perform not only pull-ups, but also push-ups. Thanks to this horizontal bar, a person can perform a variety of pull-ups using a narrow, wide and medium grip. The Gravitron makes it possible to focus on the muscles from behind, pumping up the triceps and chest.

The only difference between a classic horizontal bar and a gravitron is the ability to reduce the load on your own body. In other words, when exercising on a classic horizontal bar, a person lifts almost the entire weight of his own body, but when exercising on a gravitron, this load can be reduced.

Common Mistakes

Beginning athletes often make mistakes that lead to little effect from the exercise and are fraught with irreparable consequences for the body. In no case should you spread your elbows to the sides, otherwise the load will be transferred to the shoulder joints, and this leads to dislocations and painful injuries.

You cannot go too low, this becomes a risky activity that will result in damage to the capsule of the shoulder joint (the rule is especially relevant for reverse push-ups with weights). It is not recommended for an exerciser to slouch, otherwise you can overload your shoulders and get injured. You need to work at full strength.

By adhering to these simple rules, even a novice athlete can quickly pump up the triceps muscles of the arms and get a sculpted, strong, resilient and attractive body!

Triceps push-ups

Push-ups are simple and accessible to every person, since absolutely no additional tools are required to perform them. But, this program does not provide the opportunity to build large muscle mass. Because a person only uses his own body.

Triceps push-ups in this way are done with a narrow position of the arms. The main advantage is that this technique helps to eliminate injuries, so these activities are safe and quite attractive.

Push-ups at home will become indispensable for those people who missed a planned workout, but still want to keep their body in good shape.

At home using dumbbells

It’s possible to pump up your triceps at home. At the same time, they use not only basic exercises, but also limited movements, which must be repeated at the end of the lesson. This must be done to completely exhaust the muscles in order to get a pumping effect as a result.

There are several exercises that are very popular among athletes, namely:

when bending over, straighten your arms to the triceps;
straighten the limb with a dumbbell from behind the head;
straighten your arms with dumbbells, having first taken a lying position.

This style of exercise is used in two cases: to warm up the triceps before starting a workout and at the very end of the session, in order to deplete muscle mass.

A person who wants to build muscle mass must remember that the entire workout should be built with an emphasis on these exercises. Because they are the most effective in achieving the task. You can pump up large triceps at home if you follow a few rules, namely:

exercise regularly;
perform the base;
monitor proper nutrition;

As you can see from everything described above, it is quite possible to pump up big arms at home, the main thing is to regularly train.

Execution technique

In conclusion, we will tell you the technique of performing triceps push-ups from the floor, bench and parallel bars in stages.

Reverse from the shop

These variations are called reverse due to the starting position: the athlete stands facing the bench, placing his hands on it on the sides of the body.

Follow the general rules that apply to all types of push-ups: keep your back straight, always inhale when lowering, and exhale when going up.

Feet on the floor

Take the starting position, back straight, gaze straight ahead, fingers pointing straight ahead;
Stretch your legs forward, do not bend your knees;
Start lowering yourself down, moving your elbows straight back (do not spread them out to the sides) until they are parallel to the floor. This is the lowest point; if you go even lower, you can injure the shoulder and elbow joints, especially when working with weights.
Rise to the starting position;
Do 3 sets of 15 repetitions.

Feet on the bench

The technique is similar to the previous one, except for the following points:

The legs are placed on a bench located opposite the arm support;
The footrest should be slightly lower than the hand rest;
During push-ups, you can slightly bend your knees.
Do 3 sets of 10 reps.