Triceps exercises
The Best Triceps Exercises For All Levels Of Gym-Goer
The triceps make up the majority of the muscle mass in your upper arms, which means if you’re chasing sleeve-busting muscles, you need to be doing triceps exercises regularly.
The plan is simple: it’s a six-move workout made up of three supersets. Do the moves in order, sticking to the sets, reps, tempo and rest periods.....
1-Triceps press- down
2- Bench Dips
3-Dumbbell overhead triceps extension
4-Cable overhead triceps extension
5-Roman chair dip
6-lying barbell triceps extension
1- Triceps press-down...
Attach a straight or angled bar to a high pulley and hold it with your palms facing down (overhand grip) and your hands shoulder-width apart. Standing upright with your torso straight, bring your upper arms close to your body and perpendicular to the floor. Your forearms should be pointing up towards the pulley.
2- Bench Dips...
Place two flat benches parallel to one another, around 1-2 m apart around shoulder-width apart, and put your heels on the edge of the other bench.
Keeping your body close to the bench, slowly lower in a dip until your elbows are at the same height as your shoulders. Slowly push back you, squeezing through the triceps. (adjust the width to suit your height). Place your hands on the edge of the bench,
3- Dumbbell overhead triceps extension....
Sit upright on a low-back bench, feet flat on the floor. Grasp the inner plate of a dumbbell as you hold it overhead at full arm extension, wrapping your thumbs around the handle for safety. With your back and core solid, bend only at your elbows to lower the weight behind your head until your arms form 90-degree angles. Hold that stretch for a brief count, then press the weight back up to full extension. Keep your elbows tucked in close to your ears throughout the movement.
4- Cable overhead triceps extension...
Attach a rope to the bottom pulley of the cable machine. Face away from the pulley and, holding the rope with both hands with palms facing each other (neutral grip), extend your arms until your hands are directly above your head. Your elbows should be in close to your head and the arms should be perpendicular to the floor with the knuckles pointing to the ceiling.
Slowly lower the rope behind your head as you hold the upper arms stationary. Inhale as you perform this movement and pause when your triceps are fully stretched. Breathe out as you return to the starting position by flexing your triceps.
5-Roman chair dip.....
Position yourself on the Roman chair (find a gym staff member to help you if you’ve not used one before). Bend your knees, slowly lower yourself, then press back up. Make sure to look up, keep your body straight and keep your elbows next to your body so they bend back behind you, rather than out to the sides.
6-lying barbell triceps extension.....
Lie on a bench, step or floor and hold the barbell with hands about shoulder-distance apart...Begin the exercise by extending the weight up over the head, palms facing out and thumbs next to the fingers....Bend the elbows and lower the weight until the elbows are at about 90-degree angles. This would be the part where you wouldn't want to crush your skull by going too low....Squeeze the triceps to straighten the arms without locking the joints.....Repeat for 1-3 sets of 8-12 reps.
