Triceps Workout

  1. Close grip bench press:
  • Lie down on a chest press bench and lift the bar from the rack using shoulder’s width grip.
  • Hold the bar with arms straight and locked. Slowly lower the bar to the middle chest by keeping your elbows close to the torso.
  • Hold for a moment and then slowly push the barbell using your triceps muscles.
  • Repeat for at least 8-12 reps in 3 sets each.

  1. Lying barbell triceps extension:
  • Lie on a flat bench by holding a barbell or EZ-bar with grip shoulder’s width apart and palms facing forward.
  • While keeping your upper arms extended & perpendicular to your torso, slowly lower down the barbell in a semi-circular motion over your head. Remember to keep elbows in.
  • Hold for a second and slowly push the bar up in a semi-circular motion. Only lower arms should move and not the upper arms.
  • Do 3 sets of 8-10 reps each.

  1. One arm dumbbell extension:
  • Sit on a bench and grab a dumbbell in one hand.
  • Raise the dumbbell above your head with your palms facing forwards and keep your arm straight such that your arm is perpendicular to the floor.
  • Slowly lower down the dumbbell behind your head until your triceps are fully stretched but keep your upper arm straight.
  • Pause for a second and then push the dumbbell back to starting position.
  • After completing one set switch the arm.
  • Do 3 sets of 10-12 reps each for each arm.

  1. Press downs:
  • Attach a straight bar to a high pulley and grab with palms facing down at shoulder’s width.
  • Keep your upper arms close to your body and perpendicular to the floor and forearms parallel to the floor.
  • Press the bar down using your triceps until it reaches the front of your thighs by fully extending your arms.
  • Hold for a second and slowly bring the bar to the starting position.
  • Repeat for 12-15 reps for each of 3 sets.

  1. Dumbbell overhead triceps press:
  • Sit on a bench and grab a dumbbell with both hands by holding it overhead at arm’s length.
  • Keep your upper arms close to your head and perpendicular to the floor. You should be holding dumbbell with your palms facing inward and your thumbs around it.
  • Slowly lower the dumbbell behind your head in a semi-circular motion. Remember to keep upper arms stationary.
  • Once your forearms touches the biceps, hold for a moment and then slowly raise back the dumbbell using your triceps to the initial position.
  • Repeat for 10-12 reps for 3 sets each.

  1. Dumbbell kickback:
  • Take a flat bench and hold the dumbbell in your right hand with your palms facing your torso.
  • Place your left knee and left hand on the top of the bench and keep your other leg on the floor beside the bench.
  • Bend forward from the hips until your back is almost parallel to the floor by keeping your back straight.
  • Keep your upper arm parallel to the floor and close to your torso and let your forearm hanging down.
  • Now keeping your upper arms stationary, slowly push the dumbbell backwards using your triceps muscle until your arms is fully extended.
  • Hold that contraction for a second and slowly lower down the dumbbell at the starting position but do not move your upper arm.
  • After switch sides and do with your left arm.
  • Repeat the movement for 10-15 reps for 3 sets for each arm.

 

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Close grip bench press: Lie down on a chest press bench and lift the bar from the rack using shoulder’s width grip. Hold the bar with arms straight and locked. Slowly lower the bar to the middle chest by keeping your elbows close to the torso. Hold for a moment […]

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