Best Triceps Exercises : From Beginner to Advance

Triceps Workout

The arm exercises consists of 2 muscles ,first one is the bicep sand second is Triceps. The muscles on the back of your arms are triceps. These exercise are designed to strengthen your muscle and also make a strong triceps.

Every one wants a big arm but, very few people knows that for big arm we have to work on our triceps muscle not on bicep. Because this myth new people starts doing intense bicep exercises and ignores the main muscle Triceps.

 The Triceps consists of three sub parts :-

• Long head 

• Medial head

• Lateral head

Triceps exercises are usually required with the neighboring muscles like chest and shoulder. This is because the arms are positioned mainly in human body  and they are visible to every third person . This is the reason Triceps muscles is very popular among gym lover and bodybuilders.

Workout

In this article we are going to tell you the exercises from basic to advance . So lets start with the basic exercises

Basic 

These exercises are mostly for beginners in gym . These exercises are simply grows strength and makes strong arms of beginners.

 

Skull Crushers	3 sets
Dips	3 sets
Cable push downs	3 sets

Intense

These type of exercise are for getting the great pump in triceps. You can add high repetitions in sets in order to get pump. This will completely exhaust your muscle fibers . 

Skull Crushers	3 sets
Dumbbell overhead extension	3 sets
Cable push downs	3 sets
Extension rope	3 sets

 

Advance

This workout pushes you to train triceps very hard as well as heavy. In this , you are going to increase weight and repetitions gradually. 

Close grip bench press	3 sets	6-8 reps
Dumbbell overhead extension	3 sets	12-15 reps
Dips	3 sets	12-15 reps

 

Quick Triceps workout

This workout is for whom who mainly focuses on weight loss . In this they have to do cardio as well so they can follow this workout. Also many time we have less time to do workout , so at that time we can do this workout and gets great pump.

Cable extension	3 sets
Dumbbell overhead extension	3 sets
Push downs cable	3 sets

 

Triceps  workout for Bodybuilders

we recommend this workout is only for bodybuilders . This workout is so intense and literally it breaks your muscle

Close grip bench press	3 sets	8-12 reps
Skull crushers	3 sets	8-12 reps
Weighted Dips	3 sets	8-12 reps
Press down cables (FST-7)	7 sets	8-15 reps

 

 

Beside from this exercises their is a  best exercise for triceps . This exercises will completely breakdown your muscles.

Triceps kickback

This exercise helps you learn how to target the triceps. Choose a weight that’s slightly challenging yet allows you to complete all of the sets using proper form and without straining.Start with dumbbells that are 5 to 10 pounds each and gradually increase the weight as you gain strength. Substitute soup cans or water bottles if you don’t have weights. This exercise can also be done one arm at a time in a split stance while standing or kneeli.

Triceps Kickback

Steps :- 

1. Hold a dumbbell in each hand with your palms facing in toward each other, keeping your knees bent slightly.
2. Engage your core and maintain a straight spine as you hinge forward at the waist, bringing your torso almost parallel to the floor.
3. Keep your upper arms in close to your body and your head in line with your spine, tucking your chin in slightly.
4. On an exhale, engage your triceps by straightening your elbows.
5. Hold your upper arms still, only moving your forearms during this movement.
6. Pause here, then inhale to return the weights