Want Bigger Triceps : 5 best exercise for triceps

 

 Also read- Top 5 home workout for Shoulder without any Equipment

 

In this article we will talk about "5 best exercise for triceps for bigger triceps".

Triceps is the big muscle group than biceps. it covers 60% part of your upper arm.

Triceps consist three muscles- Long head, Short head and lateral head. Triceps major work is extension of the forearm upon the elbow joint.

There is a common mistake which beginners usually do is that they train biceps more than triceps muscles group.

For getting a big arm it is important to give more time to your triceps. 

 

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Best 5 exercise for triceps

1. Close grip bench press

Close grip bench press is a compound exercise in which chest and your arms muscles are involved.

How to do

Lay down on your back on flat bench and grab a barbell rod with shoulder width apart and hold just above your sternum, hand should be completely straight. now slowly let the bar come down (feel the tension on your triceps), pause and then press the bar up to the starting position. 

Set- 3-4

Rep- 10

Rest 60 sec

 

 

2. EZ bar skull crusher

This exercise is best to train your long head of tricep

How to do

Lie down on your back and grab the bar with your hands turns toward each other and make your arm straight perpendicular to your torso.

Bend your elbows and slowly lower the bar toward your forehead, pause for a sec and return to the starting position.

Set- 3

Rep- 6-8

Rest- 50 secs

 

 

3. Cable rope tricep pushdown 

It is one of the most common triceps exercise.

How to do

Fix the cable on station's high pulley, now grab the rope with tight grip. keep your arms bent, fixed your upper arms in a place. 

Keep one thing in your mind that upper arm should not move. now push the rope down until your elbows are locked and return to the same position. 

Set- 3

Rep- 10

Rest- 60 secs

 

 

4. One arm overhead extension

It also focus on your long head of triceps.

How to do

Sit down on bench keep your back straight, hold a dumbbell in one hand directly over your head, your elbow should bent and pointed toward upward. 

Now lift your elbow by extending your elbow until your arm is straight and the dumbbell is above you, now pause and return to the starting position.

Set- 3 

Rep- 10 per hand

Rest- 60 secs

 

 

5. Triceps kickback 

This exercise can be finisher exercise, so do this exercise with low weight.

How to do 

Hold a dumbbell in one hand. bent your knees slightly, maintain a straight back as you hinge forward at your waist, keep your arm fixed to the side. 

On an exhale straight your elbows, your upper arms shouldn't move only move your forearm during the moment, now pause here and then return to the starting position. 

Set- 3

Rep- 10

Rest- 60 secs

 

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