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For Big Triceps, The Best Triceps Muscle Exercise Routine


Triceps are an excellent complement to the front of the arm's huge weapons, the biceps.

The triceps consists of three parts: the lateral, medial, and long heads. Each of these three sections must be worked in order to fully grow the triceps. To work all three portions of the triceps, you'll need more than one triceps exercise.

Because most chest workouts also target the triceps, the greatest program for big triceps is right after you work out your chest. It's a terrific way to get your tricep muscles warmed up. Triceps should be worked twice a week, with at least 48 hours between sessions. For the best tricep growth, stick to this workout plan.

Day One of the Triceps Workout:

Extensions with a standing dumbbell: 3 sets, 8-10 reps

This workout requires a dumbbell of your desired weight. Standing with the weight over your head and both hands outstretched, grab the weight with both hands.Bend your elbows to lower the weight behind your head, then lift it.

Sets 3 reps 10 lying tricep extension

To perform this exercise, lie down on a bench with your arms fully extended above your head, gripping the barbell with both hands less than shoulder width apart.Then, by sliding the weight back slightly, lower it to the top of your head. Keeping your elbows in during the exercise is crucial.

3 sets of 8-10 repetitions of tricep dips

This workout is done with parallel bars. You should position yourself between the bars, with the bars at your shoulders' sides. With your palms facing each other, grab each bar.Strive to reach a point when your arms are nearly fully extended but not fully locked out. Cross your feet and bend your knees. Slowly lower your whole weight while bending your elbows.

Day 2 of the Triceps Workout:

Sets 3–10 reps of tricep dips

On the parallel bars, perform this exercise. Place yourself in the middle of the bars, with the bars at your sides. Make sure your palms are facing each other when you grip each bar. Push yourself up to the point where your arms are nearly fully stretched but not locked out. Kneel with your feet crossed. As you bend your elbows, gradually reduce your body weight.

Day 2 of Triceps Exercises:

Sets 1–20 reps of triceps push-ups

This exercise is similar to a standard push-up. The only change is where the hands are placed. Bring them in closer together so the thumbs are practically touching instead of shoulder width apart. Bring your head down until your nose is almost touching the floor.

For the first 4-6 weeks, you should complete this routine. Change it up with some different movements or heavier weights after that. Keep in mind that the body adjusts to a habit.To keep the muscles surprised and expanding, you must give them something new to perform.