Best Tricep Exercises & Workouts To Build Muscle And Strength |Husting Muscle Fitness ~ HUSTLING MUSCLE FITNESS

Best Tricep Exercises & Workouts To Build Muscle And Strength |Husting Muscle Fitness

The triceps brachii (better known as the triceps) has three heads–

vLateral,

vMedial,

vLong

All three heads of the triceps are connected to the humerus and scapula bones.

The muscle then travels down the arm and is connected on to the ulna of the forearm.

Tricep Exercises are very important, because I have noticed in many gyms that people focus a lot on their biceps and usually, miss out the Tricep Exercises which is not a good habit.

The amount of the time you spend training your triceps should be more than the time you
spend training your biceps because triceps is a bigger muscle in comparison with the
biceps.

The first exercise which we are going to perform is called diamond push-ups or close grip pushup

According to me, bodyweight exercises are the best and the most important exercises for your body

My purpose of including this exercise here is warm up. I want you all to warm up the working muscle i.e. triceps before you move to any weighted Tricep Exercises.

Now lets’ see how to perform this exercise correctly.

The first thing you need to keep in mind is that just like in a normal push-up, you have to hold your body parallel to the ground on your toes and hands.

Second, you need to bring your arms closer and touch the thumbs and fingers of both hands in such a way that you should make a diamond shape by your hands but it is not compulsory, keeping them close only also gonna work.

Move your body a little ahead, while performing diamond push-ups you need to check that your face in goes ahead of your hands. Now slowly go down and up and whenever you go down, breathe out.

Try to achieve maximum activation of triceps muscle while performing this exercise. This will reduce your chances of injury, as well as the activation of shoulder and chest muscles, and will aid in better performance of working muscle.

Try to do two sets of 15 repetitions of this exercise.

Now the key to building big tricep is making sure that you're targeting all three heads throughout your Tricep exercise routine

The most important thing you have to keep in mind before starting Tricep Exercises or any other exercise or workout that muscle mind connection is immensely important, without muscle mind connection you may be wasting some serious time

Now moving on our second Tricep Exercise.

It's called a powerbomb or a dumbbell seated overhead tricep extension

it's really great for targeting the long and medial heads of your tricep

Now this exercise can be done one of two ways you can do it standing, or you can do it seated I prefer to do them seated if my goal is to solely focus on destroying my triceps

when you do this exercise Standing you put a lot more pressure in your core, so you won't be able to lift this heavy And if you're not used to it or like I said if the goal is to really focus on your triceps You're gonna have to flex your glutes flex your core and maintain all this stability which is taking energy away from the actual exercise, so do it either way
.

I'm gonna do mine seated so for this movement what you want to do Is have a seat

.Once in place, you can extend your arms up over your head keep your palms facing forward, so keep your wrist straight, have the dumbbell Parallel to the ground and then from here while only bending at the elbows you're gonna come back Behind your head, just like this all the way down all the way to the top of the movement and then repeat

Make sure you're controlling the negative of the entire time and then you're really flexing and squeezing your triceps back to the top of the movement

now You might see a lot of people start to go, too Heavy on this exercise and this starts to happen and the range of motion gets shorter and shorter and shorter don't be one of those people use a weight that you can handle all the Way down all the way up and repeat for your entire set.

The third Tricep Exercise is the dumbbell Skullcrusher

It is actually the other variation with the barbell who is one of my favorite Tricep Exercises as well And I'm sure you've probably done that one and there are only a few differences between doing that in this and the main one being using dumbbells and not a bar

So what happens when you bring dumbbells into the equation is you always have to focus on having more control And we're gonna talk about that when doing this movement It's a really great Tricep Exercises,

once again targeting the long and medial heads of the tricep and what you're going to do is get into the place by picking up the Dumbbells, And you're gonna hold them straight over your head palms facing each other Once in place the way you perform this

movement squeeze the dumbbells as hard as you can and while only bending at the elbows Control the dumbbells down of your head once fully descended back to the top of the movement flex your triceps as hard as you can and repeat now

This is the most important thing guys when doing this exercise if you don't keep the bottom half of your arm Perfectly straight in one place you're gonna take a lot of the muscle engagement,

which means muscle damage out of the exercise and you will not be hitting your triceps Which is possibly as hard as you possibly can, so keep your arms straight Control all the way down all the way up really squeeze those triceps and repeat for repetitions

The last exercise on my list is the dumbbell tricep kickback

Again this is an exercise that I like to use as a Finisher at the end of my workouts when my triceps are already fatigued and now a lot of people when they do this Tricep Exercises they use a lot of momentum because they use too much weight

But don't want you guys to fall victim to that and what I mean is You see a lot of this happening what you like boom and you just kind of thrust it outputs some hips into it It's like you're doing a dance move on the bench.

I mean if you want to dance I guess you could do it, but that's not what we're here for we're here to hit that tricep So if you really want to focus on isolating that lateral head the way you're gonna perform this movement

First Grab a light enough pair a light enough dumbbell that you can handle Get into position by posting with one arm and then posting with the opposite leg I like to actually kind of stick my butt out and arch my back to make this as solid as possible and then from here

Bring your elbow up to keep your arms perpendicular to the floor

Squeeze the dumbbell as hard as you can fully extend back Hold for a second squeeze that tricep as hard as you can control the movement back to the starting position and repeat For repetitions, and this is what's important guys

If you go, too Heavy you're not gonna be able to hold and squeeze for a second at the top And you're not gonna be able to control the negative and the negative is where all the muscle damage happens

That's where most of its happening so all the way back all the way down Don't do any of this and then thrusting the dumbbell back forward nice and tight all the way back all The way down and obviously as soon as you finish on one side you're gonna switch and complete the same amount on the other to complete your set

Make a routine out of the list, follow these guidelines:

three sets per exercise ten to twelve repetitions per set and only rest sixty to ninety seconds max between sets and Exercises

If you haven't already check out my other Home Workout Exercises as well I'll

toss a link of that in the info section below be sure to click that

v CHESTWORKOUT

v BACKWORKOUT

v SHOULDERWORKOUT

v BICEPWORKOUT

enjoy learning new things to take your Workouts to the next level join https://hustlingmuscle.blogspot.com/

KEEP MOVING,KEEP HUSTLING

http

About Abhiyank Mishra

Hustling Muscle Fitness is all about easy and pactical fitness tips and exercises which you can implement in your daily life to achieve your desired goals