In hand defecation, the biceps muscle of the shoulder is involved in the work), the triceps muscle of the shoulder ( triceps) and several adjacent small muscles. Each exercise is illustrated with a visual image that will help you understand which muscles are involved in the work when performing certain complexes.
Biceps and triceps are the main components of a beautiful and athletic male figure. Almost every man who comes to the gym dreams of" pumped up " hands. Excreta for triceps and biceps are very popular in any gym.
In girls, hand training contributes to the formation of beautiful and elegant hands, without an extra layer of fat. They increase muscle tone and just make you stronger.
The structure of the arm muscles (biceps, triceps)
As can be seen from the illustrations of the muscles are: biceps brachii, triceps shoulder, brachioradialis muscle, radial muscle, brachioradialis muscle, an elbow flexor and extensor of the wrist and other small muscles.
1. Alternate arm bends with dumbbells
This is a great exercise that involves: shoulder, shoulder, biceps (biceps), anterior deltoid, to a lesser extent beak-shoulder and upper part of the pectoralis major muscle.
Performed in a sitting position on a bench. Dumbbells in the lowered hands, palms turned inwards to the body:
- take a breath and hold your breath, bend one arm at the elbow, turning the hand towards you, raising the elbow;
- at the end of the movement to make an exhalation. Alternate the execution with each hand.
2. Concentrated flexion of one arm with a dumbbell
A useful exercise that will allow you to control the amplitude, speed and regularity of movements. It is intended mainly for the biceps and shoulder muscles.
It is performed in a sitting position, holding a dumbbell in the lowered hand, the elbow is pressed against the inner surface of the thigh:
- take a breath and bend your arm;
- at the end of the movement to make an exhalation.
3. Bending of hands with dumbbells grip "hammer"
Effective exercise for the shoulder and shoulder muscles of the hands. It also involves the biceps and partially the shoulder muscle, and to a lesser extent the short and long radial extensors of the wrist.
Exercise bending of hands with dumbbells grip the "hammer" is performed Standing or sitting.
Hold dumbbells in both lowered hands, turn the palms inward to the body:
- take a breath and bend your arms alternately or simultaneously, lifting the dumbbells to your shoulders;
- at the end of the movement to make an exhalation.
4. The bending of the arms with the Griffon
Basic exercise and probably the most effective. This exercise involves the biceps, shoulder muscles, and to a lesser extent the shoulder muscles, round pronators, and all the flexors of the hand and fingers. To avoid deflection of the torso, tighten the muscles of the buttocks, abdomen and back.
Performed in a standing position, with a straight back. Hold the bar bar with a grip from below slightly wider than the shoulders:
- take a breath and bend your arms to lift the bar;
- at the end of the movement to make an exhalation.
Exercise options:
Use different grip widths to accentuate the load:
- on the short head of the biceps (wide grip of the neck);
- on the long head of the biceps (narrow grip of the neck).
When your biceps contract as much as possible, lift your elbows up slightly using your deltoid muscles. Perform the exercise with maximum control over movement, to do this, straighten your back and bring your shoulder blades together as much as possible.
5. The bending of the arms with curved barbell
The curved barbell allows you to reduce the high and dangerous load on the wrist.
A curved barbell reduces excessive turning of the wrist inwards, which leads to pain. Otherwise, the exercise is performed similarly to bending the arms with a barbell straight neck.
6. Fold your hands on the bench "Larry-Scott"
A good exercise for local and point impact on the biceps.
Oparennye is performed while standing or sitting. Place your hands on a special Board " Laggu Sqtt":
- take a breath and bend your arms while lifting the bar;
- at the end of the movement to make an exhalation.
Attention: the angle of the bench creates a significant strain on the tendons of the hands when they are fully straightened. To avoid injury to the tendons, do not forget to warm up the muscles, using a pre-weight of medium weight.
7. bending the arms with a barbell grip on top
Effective exercise is working muscles - extensors of the wrist; long radial extensor muscle of wrist, short radial extensor of wrist, extensor digitorum, extensor muscle of little finger and ulnar extensor of the wrist.
- take a breath, bend your arms, lifting the bar;
- at the end of the movement to make an exhalation.
8. Extension of the wrist with a barbell grip top
Exercise that strengthens the joints of the wrist. These joints are often weak due to insufficient strength of the extensor muscles of the hand.
Performed in a sitting position. Forearms between the thighs, take the barbell with a grip from above in the " lock":
- take a breath; straighten your hands up towards you;
- at the end of the movement to make an exhalation.
9. Flexion of the wrist with a barbell grip bottom
This is an effective and useful exercise that trains the radial flexor of the wrist, the long Palmar muscle, the ulnar flexor of the wrist, as well as the deep and superficial flexors of the fingers, which, despite being located deep, usually make up the bulk of the total amount of work of the wrist flexors.
Performed in a sitting position. Forearms on the bench. Hold the bar in your hands with a grip from the bottom to the "lock".
Brush lightly to flatten:
- take a breath,
bend your hands up towards you;
- at the end of the movement to make an exhalation.
10. extension of the arms with the handle of the upper block with a grip from above
An excellent exercise for training the lateral head of the triceps, you can also use a rope in this movement.
Performed in a standing position and facing the simulator. Handle (neck) hold the grip on top, elbows pressed to the sides;
- take a breath, straighten your arms without taking your elbows away from your torso;
- at the end of the movement to make an exhalation.
Note: this exercise trains the triceps and elbow muscles in isolation
11. extension of the arms with the upper block handle with a grip from below
Exercise involving the following muscles: elbow muscles and extensor of the wrist. The extensors of the hands and fingers stabilize the hands when performing isometric tension during the exercise.
Performed in a standing position facing the simulator. Neck-hold the handle with a grip from below, press your elbows to your sides:
- take a breath and straighten your arms without moving your elbows away from your torso;
- at the end of the movement to make an exhalation.
12. Straightening arms with weights lying down
An exercise that loads the triceps of the shoulder very effectively helps to build up the mass of the triceps.
Performed while lying on a horizontal bench. Take the bar bar with a grip from above on straight, vertically raised hands:
- take a breath and bend your arms at the elbows, without spreading your elbows too wide, so that you can lower the bar to the level of your forehead or behind your head;
- at the end of the movement to make an exhalation.
Exercise options:
1. the barbell Bar is lowered to the forehead: the medial and lateral heads of the triceps are primarily involved,
2. the barbell Bar is lowered behind the head: the long head of the triceps is mainly involved.
13. The extension arms with dumbbells lying
Aneffective exercise that allows you to control the work and evenly distribute the load on all three heads of the triceps.
Performed in the supine position on a horizontal bench. Keep dumbbells on straight arms, raised vertically:
- take a breath and slowly bend your arms, keeping your elbows firmly in the same position, not allowing them to deviate to the sides;
- at the end of the movement, returning to the starting position, exhale.
14. Extending one arm with a dumbbell from behind the head
Effective exercise for training the triceps.
Performed standing or sitting. Hold the dumbbell in one hand, raised vertically up:
- take a breath and bend your arm at the elbow, lowering the dumbbell behind your neck;
- at the end of the movement, returning to the starting position, exhale.
15. extending the arms with a curved neck from behind the head
It is basic and one of the most effective for training triceps muscles.
Performed standing or sitting. Hold the bar bar with a grip on top on straight arms above your head:
- take a breath, bend your arms at the elbows, lowering the neck behind your head;
- at the end of the movement, returning to the starting position, exhale.
The vertical position of the hands contributes to the greatest reduction of the long head of the triceps, allowing you to include it in the work as much as possible.
The upper grip helps to work out the lateral head of the triceps.
For safety reasons, do not bend your lower back too much.
If possible, use a low-backed bench to support your back.
16. Extending one arm back with a dumbbell in a tilt
This is apelvic exercise that is great for working out your triceps.
Performed in a standing position. Keep your legs firmly apart, bend your knees slightly, lean forward, and keep your back straight. Put one hand on the knee, and the other (working) bend at the elbow at an angle of 90°, pressing against the body:
- Take a breath, straighten your arm back, straightening it at the elbow;
- at the end of the movement to make an exhalation.
17. triceps push-UPS with your back to the bench
Thisexercise works very effectively on the triceps, pectorals, and anterior deltoid muscles.
It is performed as follows: place your Hands on the edge of a horizontal bench; and place your feet on another bench. Keep your body in the air. The angle between the position of the hips and the torso should be approximately 90°:
- take a breath, keep your knees still, and bend your arms at the elbows;
- at the end of the movement, straighten your arms and exhale.
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These exercises are an effective tool for growing the muscles of the hands.You just need to choose the right set of exercises and alternate the load for the biceps and triceps. It should also be noted that all hand exercises are best performed in superset mode: that is, first follow the biceps exercise approach and then, without rest, follow the triceps exercise approach. This method of execution contributes to a greater blood flow to the muscles and leads to an increase in the effectiveness of exercises.
The illustrations for the article are taken from the book "Anatomy of strength exercises"by Frederick Delavier.
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