How to get bigger triceps?

Almost all men during their teenage, would like to have bigger arms. In order to get huge arms, triceps play a very important role.  You can’t get the desired size of the arms without triceps. Before proceeding further, let’s understand, basically triceps has 3 heads, lateral, long and medial head. So to hit all the 3 heads we have different workouts.

#1) Lying triceps extension
–  To perform this exercise, we need to rest on our back flat and nice on a bench.
–  Lift the EZ barbell over your head, it should be parallel to the bench.
–  Lock your shoulders and elbows.
–  Start lowering the barbell behind your head or till it reaches your skull.
–  Now extend it back to it’s initial position. This exercise needs to be done in 3 sets with 15, 12, and 10 reps      each.

2) Seated overhead barbell extension
–  To perform this exercise, you need to sit on a bench with your back straight.
–  Hold the barbell with wider grip.
–  Lock your shoulders and elbows.
–  Slowly start bringing down the barbell, behind your head and extend it upwards.
–  Inhale while bringing down and exhale while extending up.
This exercise should be performed in 3 sets with 25, 12 and 10 reps each. Make sure to increase the              weights after every set.

3) Close grip bench press
–  Lie down on your back flat and comfortable on the bench.
–  Hold the barbell with close grip.
–  Bring down the barbell and keep inhaling while going down.
–  Now push the barbell up and keep exhaling while pushing the barbell up.
Do this exercise for 3 sets with reps of 15,12 and 10 each. Increase the weights after completing each set.

4) Dips
–  You need double bar to perform this exercise. Hold the bars with both hands and make sure your body is      slightly slant. Bend your knees and cross your ankles. ­
–  Now start lowering your body until shoulders joints go below the elbows and then Push up, till your            shoulders are straight but don’t lock your elbows.
–  Inhale while going down and exhale while pushing up.
This exercise needs to be done in 3 sets with 15,12,    and 10 reps each.

5) Triceps push down
–  Attach a v-bar or a rope to the pulley and grasp the bar with palms opposite to each other.
–  Stand straight on the floor by bending your upper torso slightly.
–  Push the bar or rope down, until your fore-arms reach the side of your thighs. Exhale while pushing            down.
–  Now start releasing your fore-arms slowly, inhale while going back to the starting position.
–  Do this exercise for 3 sets with reps range 15,12 and 10. Keep adding weights after set.

6) Triceps Dumbbell kickback
–  To perform this exercise, you need to hold the dumbbell in one hand at a time.
–  Let your upper arms be close to your torso, bend forward and left leg of your knee on the bench and left      hand holding the front end of the bench.
–  Upper torso should be parallel to the floor and your fore-arms should be 90 degrees to your upper arms.
–  Now slowly extend your fore-arms upwards till it is straight and fully contracted.
–  Hold for a moment and then bringing back to it’s original position.
–  Make sure you exhale while extending and inhale while lowering.
Repeat this exercise for 3 sets with reps range 15, 12 and 10. Keep increasing the weights after every set.

 

This article was written by Adarsh

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