How to build triceps on the bars for gymnastics or on the bar for your home?

What loading is required for the growth of the mass of the triceps? To increase the mass of any muscle or muscle`s group, it is necessary to ensure the special nature of the loading, coupled with a competent diet and recovery. This means that you must ensure the main factors of the muscles growth. How are you going to do it – on the bar or using the weights – it does not matter. Remember that the main thing is to ensure the proper nature of the loading on a particular muscle, in this case – on the triceps. In this article we will tell you how to strenghten your triceps without weights.

So, what loading will facilitate to build the triceps?

1). High intensity.

2). Proper diet. The growth of the mass requires to have not less than 30 grams of protein at every meal. This amount of the protein causes the greatest activate anabolic processes in the body. Consume at least 2 grams of the protein per kilogram of your body weight per day. Do not forget about protein and creatine before and after your workouts. Drink 2-3 liters of the water, eat fruits, vegetables, meat, fish, eggs, it will allow the muscles to grow and strengthen.

3). Competent recovery mode. The training of the one muscle group should not take more than 1-2 times in a week. More frequent trainings will bring the opposite result – overtraining and loosing the muscles weight.

The first step to build the beautiful and strong triceps

To pump up the triceps on the bars for gymnastics, you need a motivation, because without it you will stop training during the first week of your workout, when you do not see any results, or your muscles will hurt and you`ll just get sick of the training.

To pump the triceps on the bar and parallel bars, you need to plan workouts to actualize gradually your dream – beautiful and strong triceps. The training plan should include exercises, approaches, repetitions and time schedule.

Examples of the exercises to build the triceps on the bars for gymnastics

Catch up the back

To pump up the triceps on the bar, you need to make the exercises not to the chin or the chest as you always did before, but rather to catch up with your back, so the beam must be behind you, not in a front of you, as in the conventional pull-ups. Make 5 pull-ups for 3 sets at the first time without the extra weight.

Conventional tightenings

To pump up the triceps on the bar, if you don`t know how to catch up with your back, the first time you need to learn, at least, to catch up in the usual way. Many people do not know how to catch up properly, when you do not go down on the outstretched arms and don`t lifting the chin. It is better to do 5 pull-ups right than to do 25 pull-ups wrong.

How to build triceps on the bars for gymnastics

To pump up the triceps on the bars, you need to do push-ups not the same as you  normally do, on the contrary, you must try to pull the back. Make the exercise regularly 3-4 times per week or more.

To pump up the triceps on the bars when your weight is small, use the extra weight, but only when you will learn how to do right push-ups on the parallel bars at least 5-10 times when you tilt the back.

When you`re doing the push-ups for the triceps, it is important to do not just the exercise with tilt the back, but it`s also necessary try to drop as low as it is possible and climb to the outstretched arms, it will strengthen the loading and effect.

As a further complication in the push-bars you can use a heavy belt, a chain or a heavy backpack.

Overall conclusions

With the help of the trainings on the bars you pump some muscle groups, and it will be very effective. Of course, in the gym you have the opportunity for the more flexibility and different choices to build your training program, than you can do on the bars. However, with a proper approach and compliance with the above recommendations to pump the triceps, when you use the bars, became an easy task. At least, you have all possibilities for it.