thefitnessroad Secret of getting ahead is getting starteD

9Jan/130

Muscle gain Triceps Workout and Exercises for Triceps Extension for Better Results

triceps-workout

One has managed to smash  up his bicep and shoulder  but the back of  arm still look flabby which defines that ones triceps ?

So please don't end up with flabby arms like a girlie-man which simply illustrates that  the triceps make up the largest muscle group on your arm and it  makes sense that when a person will start to work on them will make your guns look bigger.

TRICEPS MUSCLE :

Tricep is a three-headed muscle as there are three bundles of muscles, each of different origins which  join together at the elbow. the triceps brachii is commonly called the triceps which can fixate the elbow joint when the forearm and hand are used for fine movements . The triceps is an extensor muscle of the elbow joint and antagonist of the biceps . The triceps also make up approximately 2/3 of the muscle mass in the arm. A similarly named muscle, the triceps surae, is found on the lower leg .

POPULAR: BEST BICEP ROUTINE    |  SUPER LEG EXERCISES     |    OLYMPIA SHOULDER WORKOUT     |   TRICEPS ROUTINE    |  BEST BACK ROUTINE LOWER AND UPPER

20 MOST BENEFICIAL TRICEPS EXERCISES :

1. Dumbbell floor press :  It helps to add serious size to your triceps with an exercise called the dumbbell floor press which provides two muscle-building benefits . It’s like a bench press, only you lie on the floor instead of the bench

2. Close grip bench press :Close grip bench is probably the best triceps exercise . This exercise allows you to go heavy and put maximum stress on the one muscle  as you have to move the bar to come to the lower portion of your chest , the bar should be over  upper chest.

3. Dips :A classic triceps builder.One should keep his body as upright as possible to put the stress on your triceps rather than your chest.

4. Rack lockouts :  True powerlifting exercises,  It is to train the top portion of the bench press, where triceps rain supreme and go for rack lockouts because if I do use too much weight you will just rack the bar

5. Board Press : Most powerlifters prefer the board press to rack lockouts and that is because the board press is identical to a regular bench press, except that the range of motion is much shorter

6. Lying French press : This is a triceps extension type exercise and the reason  is that one really can work up to a decent weight and it also works triceps from a different angle

7.Close grip  push ups  :   This is an exercise that will condition triceps to contract and to with maximum force. Go for 10 reps per set and clap after every set

 Ejercicios-Triceps

8. Skull crushers : This can be done laying directly on the ground , exercise is important to keep your elbows close together , shoulder width apart . It is also important that your upper arms stay motionless and point straight up to the ceiling

9. Triceps “Kick Backs” :  This exercise really isolates the triceps. Do this on the lawn on a really cushy carpet to protect your knees and hands.
10. Chair Dips : In this workout plan the arms are straight but not locked and one has to  hold this position till all swinging motion has stopped and slowly lower over the next 2 seconds
11. Overhead triceps dumbbell press : It is  best done on a flat bench.and  abs flexed tight the whole time to support your spine.  The starting position is with your forearms horizontal and do do it as scratching your back!

12.Downward Facing Dog : This is a great exercise because it will give you good strength and it will do more than just strengthen your triceps and the Downward Facing Dog is a yoga pose that works for the entire body

13.Lying Tricep Extension : Grip an EZ-bar and you should lie down on a flat bench and bend your arms so forearms just past a 90-degree angle.  Hold the bar in this position above the top of your head

14.One Arm Tricep Extension :With your right hand, grasp a single handle attached to the high-cable pulley using a supinated (underhand; palms facing up) grip. You should be standing directly in front of the weight stack

Tricep-Exercises

Tricep-Exercises

16. Decline Close-Grip Bench To Skull Crusher : Using a close grip one should lift the bar from the rack and hold it straight over you with your arm should be perpendicular to the floor and locked and elbows in

17. Cable One Arm Tricep Extension :  Upper arm and forearm should form an acute angle and keep the other arm by the waist and have one leg in front , other one back for better balance which is the start postion for the exercise .

18. Decline EZ Bar Triceps Extension : Keep the upper arms stationary, bring the bar down slowly by moving your forearms in a semicircular motion towards you and Breathe in to complete the movement .

19. JM Press :   The starting position for the exrecise is to lie on a flat bench while holding a barbell at arms length  with the elbows in and  make sure the bar is set in a direct line above the upper chest

20. Barbell Triceps Extension : The arms should be in line with the torso above the head and  this will be your starting position in which the head with  arms extended and elbows in.

2 TRICEPS WORKOUT ROUTINES TO GET A BIGGER TRICEPS :

Strength and Mass Workouts :

This will be a Tricep workouts for increased strength and mass which would include compound movements, using two muscle groups which are for movement in two joints. The best Training suggestions for strength will include three to four sets of six to ten repetitions for each exercise and one has to complete all the sets before muscle failure is reached .

Barbell and dumbbell press targets chest and triceps, enabling one to use higher amounts of weight for increased strength gains. Using a wider grip this exercise focuses on the chest while closer grips are gonna work on triceps. Rest for about 60 seconds after every set for better growth

Tricep-Exercises

Tricep-Exercises

Endurance and Shape Workouts :

Workouts for stamina and shape include isolation exercises which will be targeting triceps by moving only elbow joint. Exercises include tricep pushdowns using cable pulley and overhead tricep presses and kickbacks using dumbbells as Work each set until muscle failure is reached . 3 to 4 sets of 12  repetitions are suggested for improved muscular endurance , Rest for about 45 seconds after every set for better growth .

OTHER POPULAR BODY PARTS: FAST MUSCLE GAIN BICEP ROUTINE  |  LOWER AND UPPER LEG BEST EXERCISE  |   GIANT SHOULDER WORKOUT   |   TRICEPS EXERCISE FOR BETTER RESULT   |   BROAD LOWER AND UPPER BACK EXERCISES

3 WEEKS BIGGER TRICEPS WORKOUT VIDEO :

 

Comments (0) Trackbacks (0)

No comments yet.


Leave a comment

No trackbacks yet.