Best Workout for Triceps Muscles

 

You all must know what are triceps. Because you do gym too. And there you must have heard this name, it is a common name. But we will tell you a little detail about triceps, we will give complete information about it as you all know. Triceps is the largest part of our arms. And about 60% of the muscles are in the arms. And the triceps consists of three parts. Long part which is the bottom part. Then there is the Lateral part and the third above it. The medial part is located on the side of your elbow. Which is so rarely seen. But if you look at the side of your elbow by straightening the hand. So it will be visible. It is just above our elbow joint. This makes our triceps have three heads. And unless you give equal and equal importance to these three parts, then till then your triceps will not be able to make it, it will remain weak, for a strong triceps these three parts have to be prepared. So for this we are telling you some tips below. With which you can strengthen your triceps.

We are telling you about one such exercise. Due to which your mind will start focusing on the muscle in the right way and your triceps will also grow in a good way. can do to. If you straighten your hand and move it backwards without lifting the weight. Even then you can do that exercise. As you straighten your hand back, you can feel the stretch in your hand and with that exercise, all three parts of your triceps are strengthened. And this is a very good exercise. So that you can strengthen your triceps and focus your mind on your muscles.

Warm Up

First of all, warmup, stretch your triceps and then leave it loose, repeat this process for 3 to 5 times so that the triceps gets warmed up and your muscles become free, blood flow in the muscles and oxygen is well circulated so that while working out Muscles do not cramp, you can also apply 2 sets of normal dips ie normal pushups.

Best Exercise for Triceps Muscles

1. Diamond Pushups:- We can also consider this exercise as a warm-up exercise, but it is a very good and important exercise because when you apply diamond pushups, then all the pressure comes on the triceps muscles, due to which blood flow in the muscles and oxygen circulates well. It happens that if there is some lack in the warm-up, then this exercise will make up for its deficiency and the chances of you getting injury in the triceps are greatly reduced.

To apply Diamond Pushups, we have to apply it in the same way as normal pushups, only have to join both our hands in such a way that a diamond-like shape is formed in the middle of both the hands. To do 4 sets and 10 to 12 repetitions, this exercise is a bit difficult, but with constant practice, you will be able to do it well.

2. Triceps push down:- To apply triceps push down, you have to use cable rope ie machine, friends have to take a normal cable bar and put it up and push down from top to bottom, if friends, when you press down, then By taking the bar down, the muscles of the triceps have to be squeezed, that is, to press down and friends, while coming up, come up comfortably and keep in mind that the hand should not go above the elbow, in the pictures you can see triceps push down The right way to apply is to apply 4 sets of 10 to 12 repetitions.

3. Close Grip Bench Press:- With this exercise you can increase your weight. This will help a lot in building your triceps and your three parts of your triceps will grow faster. And this will also increase the size of your triceps.

4. Lying barbell extension:- In this exercise you lock your elbows. So that it gets more contraction and this exercise is very beneficial for the long part. Because in this your stretch is more towards the long part. And as I told you above, you can easily increase the two parts of the triceps. But it is a bit difficult to increase the long part. So you can easily increase the long part through this exercise.

5. Dumbbells Curl Triceps:- Dumbbells Curl Triceps To do this, you can stand or sit on the table, take a dumbbell in one hand and bring it down from the side of the head from the side of the ear and again take it up, you can see the right way in the pictures. It is very good and exercise is necessary to bring muscle shape, friends have to do 4 sets, 10 to 12 repetitions have to be done, weight is to be taken according to your power.

6. Dumbbell Kick Back:- This is a very good exercise. And it helps to increase the triceps very fast. In this exercise, you have to take a dumbbell in one hand and lean forward and grab something and take it as far back as possible. And in this way, this exercise has to be done alternately with both hands. And this exercise will also make all three parts of your triceps grow very fast. Because with this exercise your stretch is very high. So you can do this exercise also. But you have to keep in mind one thing that you use less weight in it.

7. Close-Grip Push-Ups:- This is a very good body weight exercise, this exercise is also known as diamond push up, this exercise works on the long head of the tricep, if you do not have time to go to the gym, then do five sets of this exercise Your triceps will be very well pumped.

8. Parallel Bar Dips:- Parallel Bar Dips is a very good exercise for triceps, in this exercise we train the medial head of triceps, people who have elbow problems should not do this exercise. No weight is used in doing this exercise, it is a complete body weight exercise.

9. Triceps Overhead Extension:- Overhead triceps extension is a strength exercise. It targets the back of the upper arm, where your triceps brachii muscles are. Do this exercise in the opposite direction of gravity. That's why a lot of tension is created while doing this. Which covers the long head of the triceps. The long head is the part that lies behind the triceps. To do the basic form of the overhead triceps extension, you need a dumbbell. Apart from this, if you want to do its variations, then you may need a crossover machine, 2 dumbbells, weighted plate, barbell.

Everyone makes a mistake while exercising triceps. He exercises different parts. Because you can do different exercises for different parts for biceps. But triceps would be a very big part of our mango. So long as there is no heavyweight and too much stretch on our triceps. Till then our triceps will not start forming, you have to think very carefully about this. This if you want to make triceps. So you need to do heavy exercise. You can also do different exercises. But it will not make much difference to you, it will not make your triceps if you have to build your triceps quickly. So for that you will have to do a Compound Movement Exercise. In the Compound Movement exercise, all three parts of your triceps are exercised. Long part, Lateral part and Medial part When the exercise of these three is done together, then your triceps will start forming very quickly.

For more see this video 👉 https://youtu.be/LkpRMAFXkEA