Top 5 Exercises For Triceps Workout


Top 5 Exercises For Triceps Workout

Many people have been seen to not pay attention to Triceps Workout. He is mostly engrossed in exercising the biceps. He thinks that exercising the triceps does not increase the size of his hands, so he mostly exercises the biceps.

But it is not so, people do not know that the triceps is the biggest muscle of our hands. It is 1/3 of our hands.

The muscles of our triceps are necessary for the growth of the overall hands, without this the shape of the hands remains incomplete. Be sure to include it in your workout routine.

Do you guys think that how to increase the size of the hands?

So I want to tell you that for the growth of any muscle, first the muscles have to be broken through exercise, then for the growth of the muscles, the postic diet has to be eaten.

We have written information related to postic diet in our first article, if you are interested then you can read the weight gain diet plan.

To increase the size of the hands, we will tell you Top 5 Exercises For Triceps Workout, which will definitely increase the size of your hands.

 

Anatomy Of Triceps Muscles

Anatomy Of Triceps Muscles - Top 5 Exercises For Triceps Workout

Anatomy Of Triceps Muscles

 

Triceps have three heads, that’s why we say tri+ ceps.

  1. Long Head
  2. Lateral Head
  3. Medial Head

 

  • Long Head – Long head is the big muscle of our triceps, which we call long head, this muscle is the muscles below our triceps.

 

  • Lateral Head – Lateral muscles are the muscles on the left side of our triceps, which are visible only when we look from the side.

 

  • Medial Head- The medial head is an almost invisible muscle of our triceps, which is below the lateral head.

Top 5 Exercises For Triceps Workout

 

1. Close Grip Bench Press –

Close Grip Bench Press

Our first exercise is the Close Grip Bench Press. This exercise is a compound exercise. This exercise trains the overall triceps. First of all, include this exercise in your workout plan.

How to do :-

  • To do this exercise, first use a flat bench.
  • Keep the grip of the hands close. 8-10 Inches
  • When you bring down the road, do not touch the chest.

Sets – 4

Reps – 8 – 10

 

2. Overhead Rope Extension –

Our second exercise is the overhead rope extension. This exercise trains the long head of the triceps muscles. This exercise is considered effective for the triceps muscles. This exercise also increases the size of the hands. Do this exercise to increase the size of triceps.

How to do :-

  • To perform this exercise, first of all keep your body straight.
  • Do not let the hands go below 90 degree angle.
  • Do not let the elbows go behind the head.
  • Keep the back straight.

Sets – 4

Reps – 8 – 10

 

3. Skull Crusher –

Skull Crusher

Our third exercise is Sakal Crusher. This exercise also targets the long head of triceps.

How to do :-

  • To do this exercise, first use a flat bench.
  • Keep the grip of the hands close.
  • Do not use heavy weights at the start, as this can cause pain in your elbows.

Sets – 4

Reps – 8 – 10

 

4. Triceps Push Down –

Triceps Push Down

Our fourth exercise is Triceps Push Down. This exercise targets the lateral head of the triceps muscles. You can also use straight bars and V-bars in this exercise.

How to do :-

  • To do this exercise, first of all, keep your back slightly bent.
  • Retract the shoulder backwards.
  • Do not move the elbow joint back and forth.

Sets – 4

Reps – 6 – 8

 

5. Table Dips –

Top 5 Exercises For Triceps Workout—

 

Our fifth exercise is table dips. This exercise targets the medial head of the triceps muscles. Many people ignore these issues. But it is said that overall muscle development is necessary to build a good triceps.

How to do :-

  • To perform this exercise, do not make too much distance from the table.
  • Bring the body all the way down and all the way up.

Sets – 4

Reps – 6 – 8

 


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