Triceps or three headed muscle is the large muscle on the back of the upper arm. The triceps help in straightening the arm. The triceps can be built by working on them in isolation or by compound elbow movement exercises. If you want good looking muscular arms you should workout your triceps along with biceps to bring in the change and get the ideal muscular look. To get bigger triceps train them hard and heavy.
Here are some exercises that are recommended for building triceps by the experts.Compound Triceps Exercises
Push ups: Perform the full push up for triceps rather than the normal pushups for chest and shoulders. Do the diamond pushup with the thumb and index fingers close to eack other or the elbow facing towards your knee when you do the push up.
Bench Press: Bench press helps to build pectorals, deltoids, and triceps. It is a simple exercise which can be performed with barbell or dumbbells helping you build multiple muscles. To make it more strenous try close grip bench press.
Dips: doing dips not only work your triceps but your chest and shoulders as well. Grab a pair of parallel bars with the palm facing in and bend your knees. Go down till your elbows are parallel to the bar and hold for a second and come up again. Repeat for a few times.
Direct Triceps Exercise
Triceps Dumbbell Extensions: This works on your triceps particularly. Grab a dumbbell at arms length above your shoulders with feet apart. Lower the dumbbell in a arc position behind your head until the elbow is at 90 degree angle and take it back to the normal position. Do it with both the arms and increase weight if you can do more than 12-15 reps.
Triceps Push Down: Stand with feet shoulder width apart and grab the bar attached to an overhead pulley. Keep your elbows close to your body and push down the bar till your arms are straight
Triceps Dumbbell Kickback: Rest one foot on the exercise bench and grab a dumbbell in the opposite hand resting one hand on the bench for support. Keep the upper arm close to the torso all along . Move just your forearms lift the dumbbell in an arc motion until the arm is straight. Do with both arms.
If you want more triceps exercises you can read here. Just for your convenience and information we have created a pool of more than fifty triceps exercises using dumbbells, barbells, kettlebells and body. If you are looking to build body or gain muscle please write to us at firstname.lastname@example.org to get a professional, customized plan for effective results.- Articles, data, text, image or video content posted on this site is checked by the Fitho team of nutritionists & fitness experts, or by research/studies, and opinions are based on our wide experience in helping thousands of people get fit, lose weight & manage their health.
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