Triceps workouts | Best triceps exercise for gym lovers

Tricep workouts- Everyone wants bigger arms because they make looks of a man more muscular. But I saw most of the people are focusing on just biceps to grow the size of Arms.

This is not the case, let me clear you that our arms contains 2 main muscles Biceps and triceps, but biceps-only contains 30-40% muscles of our arms rest of the muscle come under our triceps.

Best triceps exercise- So today I am going to tell you 5 basic and effective triceps workout that you can perform in your gym. These are the 5 exercises.

1. Close-grip Bench Press

2. Rope Tricep Pushdown

3. Tricep Dips (Advanced)

4. Overhead Triceps Extension

5. Skullcrushers (Lying Triceps Extensions)

1. Close-grip Bench Press

The close Bench press is an extraordinary Tricep Workout to work your chest. Putting your hands nearer together causes it so your triceps to need to work more enthusiastically, which can lead to new development and more quality of triceps and chest muscles.

How to do

- Every one of us has done bench press once in our gym life, close grip bench is also the same but you have to grab the bar closer then before

- Lower the bar and the hold for a sec and then press the bar to the starting position.

 2. Rope Tricep Pushdown

This move zones in on your triceps – however, If you do this exercise with the right position and right weight. On the off chance that you utilize an excessive amount of weight, you'll include your back and shoulder muscles, nullifying the point. You can't include your shoulders it will lighten the load to triceps.

This comes under the best tricep exercises for lateral and medial head

How to do

- Attach the rope to the high cable pulley. Grab the rope with an overhand grip and place your elbows to the side.

- Without moving your elbows and shoulder move the rope down until elbows are completely locked and you get the stretch on your muscles. Return to the same position.

 3. Tricep Dips (Advanced)
 

Since you're lifting your whole body weight, your triceps need to neutralize a lot heavier burden than they would in a triceps-detaching exercise.

How to do

- Go to the parallel bars  and lean towards forwarding

- Bend your knees and cross your ankles. Lower you're complete body until your shoulder comes lower than your elbows

- Push back to the same position until your arms will straight but don't lock your elbows.

 4. Overhead Triceps Extension

At the point when you work your triceps, you may overlook there are three sections to the muscle: the lateral head, the medial head, and the long head. The last part may not generally get the consideration – except if you're consistently doing Tricep workouts like this one, with your arms over your head to work the long head.

How to do

-Sit on a bench and snatch one dumbbell according to your weight lifting capability.  Raise the hand weight over your head, keeping your elbows up and your core tight.

-Lower the dumbbell towards your back while bending your elbow, don't move your shoulders. Raise the dumbbell back to the starting position while stretching the triceps.

5. Skullcrushers (Lying Triceps Extensions)
 

While there are numerous varieties of this move, they all have one thing common: tricep extension. As the upper arms are secured position, the long and lateral tricep heads are working.

How to do

-Lie on a bench and grab an E-Z bar with some liftable weight with an overhand grip.

-Keep your elbows fixed and try to tuck them in. Lower the arms and when the bar is going to touch your forehead, slowly extend the arms back to the starting position

Now I have told you’re the best tricep exercises now go to the gym and hit some weight, but always remember to have a good protein-rich diet after a workout.

Written by:- Abhishek kumar

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