TRICEPS

You all know what triceps are. Because you also do gym. And there you must have heard this name, it is a common name. But we will tell you a little detail about triceps as it will give you complete information about it. Triceps are the largest part of our mangoes. And about 60% of the muscles are in common. And triceps have three parts. Long section which is the bottom part.

Then there is the Lateral part and third above it. Medial portion This is equal to your elbow. Which looks like it gives very little. But if you look at the side of your elbow straighten the arm. So it will appear. It is just above the joint of our elbow. This gives us three heads of triceps. And as long as you do not give equal importance to these three parts. Till then your triceps will not be able to be made, it will remain weak, for a strong triceps these three parts have to be prepared. So for this, we are telling you some tips below. So that you can strengthen your triceps. Below you, those who are giving you tips about triceps, read them carefully.

1.Bench Dip

This is a good exercise for triceps, in which you have to train triceps with full motion. To install bench dips, you need a flat bench. You have to sit on the bench as shown in the photo with the help of your hands and spread your legs in front. Then slowly go down and then come up all the way.

You can also keep weight according to your ability on your feet in this exercise.

4 sets of 25,20,15,10 reps with weight according to your capacity.

2.Close Grip Bench Press

You can increase your weight with this exercise. This will help you in making triceps and your three parts of triceps will grow faster. And this will increase the size of your triceps.

4 sets of 15,12,10,8 reps with weight according to your capacity.

3.Laying EZ Bar Skull Crusher

In this exercise, you make your elbow famous. So that it gets more construction and it is very beneficial for exercise long section. Because your stretch is more towards Long section. And as I told you above, you can easily increase two parts of triceps. But the long section is a little difficult to extend. So you can increase the long part easily with this exercise.

4 sets of 15,12,10,8 reps with weight according to your capacity.

4.Rope Push Down

By doing this exercise also your triceps grow in three parts. Once it has to be pressed down with full pressure then you have to leave it above it. So that the three parts of your triceps will be pressurized, so that your muscle will start to grow faster and this is a great exercise. Then you can also do exercise.

4 sets of 15,12,10,8 reps with weight according to your capacity.

5.Dumbbell Kick Back

This is a very good exercise. And it helps to increase triceps very fast. In this exercise, you have to take a dumbbell in one hand and lean forward and hold something and take the whole hand as far back as possible. And in this way you have to do this exercise alternately with both hands. And this exercise will also grow the three parts of your triceps very fast. Because this exercise makes you stretch a lot. So you can do this exercise too. But one thing you have to keep in mind is that you use less weight in it.

4 sets of 15,12,10,8 reps with weight according to your capacity.

6.Dumbbell Overhead Triceps Extension

To do this exercise, stand up straight and hold a dumbbell with both hands and once it is carried to the neck behind the head. After straightening, lift the arms up.

Then do the process of bringing the dumbbell up and down again. While lifting the dumbbell, fold your elbows and then after stopping for a while, move it slowly back. During this workout, your upper arm should remain stable for the entire time.

4 sets of 15,12,10,8 reps with weight according to your capacity.

 

7.One arm extension

This exercise is similar to the dumbbell overhead triceps extension. Only use one hand in it. Standing upright, hold one dumbbell in one hand and move it towards the back of the head, place the elbow on the angle of 90 and then raise the arm upwards.

While lifting the dumbbell, keep in mind that when your arm is close to being fully extended (ie getting bigger), lift the dumbbell and then slowly move it back to the back of the head after a short pause. Keep your arm absolutely still. After applying a set, repeat the same procedure on the other side.

4 sets of 15,12,10,8 reps with weight according to your capacity.

READ MORE : How to increase biceps size

8.Lying Dumbbell Skull Crusher

In this exercise, hold the dumbbell in both your arms and lie down on the bench. Now raise your arms directly above the head. Spread your elbows, lift the dumbbell and then take a break and bring it to both sides. Now return to the starting position again.

4 sets of 15,12,10,8 reps with weight according to your capacity.

 

9.Close Grip Push Ups

10.Dip machine

11.Cable Rope Overhead Triceps Extension