Gyms and Fitness: Triceps

 Triceps:

The triceps make up roughly two-thirds of your upper arm, so if you want bigger arms, building your tris is a must. The problem is, every lifter has a different approach. Some simply perform all manner of push-downs, while others spend an hour parked at the dumbbell rack. Here are 5 exercise for the bigger arms.

Exercise 1: Dumbbell Overhead Triceps Extension

Once your arms go overhead, the long head of the triceps gets prioritized. This head is difficult to target otherwise, which is why it's always a good idea to include some kind of overhead exercise in your triceps workout.

Luckily, you have options You can go one arm or two, seated or standing, and if you have a partner, you can go heavy and do some forced reps.





Exercise 2: Cable Overhead Extension with rope

Like dumbbell overhead work, cable overhead presses focus on the often under developed long head. The constant tension provided by the cable might actually make this a better choice than dumbbells if you're picking between the two.

Cable Overhead Extension Variations for Triceps Growth:

Exercise 3: Cable Push Down

For many lifters, this is the quintessential triceps burnout move, and for good reason. It effectively targets the lateral head, is easy to perform—just don't let your arms drift from your sides!—and lends itself easily to dropsets.


Cable Push-Down Variations for Triceps Growth:

Exercise 4: Close-Grip Push up

Unlike other muscle groups such as the back, you have plenty of choices to train your triceps with body weight alone. So consider this a bonus addition to this list! And if you're an aspiring bodyweight bodybuilder, you need to know the close-grip push-up.

Close-Grip Push-Up Variations for Triceps Growth:

Exercise 5: SINGLE-ARM DUMBBELL TRICEPS EXTENSION


Perform all of the reps on one side, then switch to the other. Don't rest between sides and rest 1 min. between sets.

Single-arm dumbbell triceps extension

3 sets, 10-12 reps (Right, left side, no rest)


Thank you 
Rajan 






 
Location: Bengaluru, Karnataka, India

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