5 Triceps Workout Exercises To Build
Muscle |Hustling muscle fitness
Welcome back once again. Today I am sharing with you all is going to be about
the 5
Triceps Workout Exercises To Build Muscle. As you all had requested me to
write
an article on this muscle too. This is very important too
because I have noticed in
many gyms that people focus a lot on their biceps and
usually, miss out on the triceps
which is not a good habit. The amount of time you
spend training your triceps should
be more than the time you spend training
your biceps because triceps is a bigger
a muscle in comparison with the biceps.
So, lets start our best 5 Triceps Workout Exercises To Build Muscle
The first exercise is called diamond push-ups or close grip push-ups.
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 exercise.
How to
perform :
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. 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.
After the warmup, the next exercise which we are going
to perform is a different version of the Close-Grip Bench press.
For this, I
am using a smith machine and my purpose in using this machine is to restrict
the movement a bit. How? I am using a flat bench here and I have hung the bar
on two handles. Now when I perform this exercise I will not be able to bring my
hands down completely.
How to
perform :
While performing a normal close grip bench
press, we bring the bar down completely, push it up completely and this results
in activation of shoulder and chest muscles which we do not want because the
working muscle is triceps and I would want you to target it the most rather
than chest and shoulders. First, you need to lie down on the bench. Now a lot
of you will ask since we are doing the close grip bench press, what should be
the distance between our hands? As soon as you hold the bar the distance
between your hands should be eight inches. Lift it slowly. Bring it down slowly
and try to push the bar using your triceps muscle. Whenever the bar is moving
up against gravity, you have to breathe out. Try to do three sets of 12
repetitions each.
The next exercise which we are going to perform is going to be a combination of two exercises into a superset.
The first exercise will be Bent-Over Triceps Extension and the
second exercise will be Triceps Pushdown. I will use a rope
in both these exercises.
To perform
bent-over triceps extension, first, you need to hold the rope firmly. In a lot
of gyms, people perform this exercise after moving far away from the rack. This
limits your range of motion. So before you start the exercise, I would want you
to support your back with the rack. Even after this people usually bend down a
lot due to excessive loaded weight. This causes a curve in your back due to
which you will not be able to take the load on your triceps.
So you
should stay up and keep your back arched. Hold your elbows up and now extend
the cable fully. Extend. Triceps muscle gets better activation by extending
completely but make sure while extending you need to pull the rope apart to the
maximum distance possible.
How to
perform :
Now we will perform triceps pushdown with
rope. Read carefully how to perform this exercise correctly. Before starting,
you need to soften your knees and if you want to bend a bit forward, you will
bend from your pelvic bone. Extend it fully. When you perform this exercise try
to keep your elbows inward, not too much but enough to give you better control
of the weight. Also, how much should the hand move? You have to bring your hand
up to the point where your arm forms a 90-degree angle. A lot of people take
their hands too far up which is not the correct movement. You need to extend
the rope down from 90 degrees only. Try to squeeze your triceps muscle to the
maximum. Weight against gravity means you breathe out. Now I will show you how
to perform these exercises in a superset. Try 10 repetitions and immediately
after that, try 10 repetitions. The total number of sets is three.
The next exercise we a going to perform is Lying Triceps Extension.
For this, I
am using an EZ bar here but I have done some slight modifications to the
exercise. You might be performing already so that you can overcome elbow pain
which a lot of people complain about while performing this exercise. Lie down.
First I will show you what your trainer might be telling you or you might be
doing in your gyms.
How to
perform :
For lying
triceps extension, you usually take the bar down till your forehead and then straighten
your hand. Again bring it down then straighten is back again. The modification
I have done is that instead of bringing the bar down to your forehead you will
take it a little more behind even more down. But whenever you bring the bar up
you have to straighten your elbows. And then again whenever you lift the bar
you need to breathe out. The second thing your trainer will always tell you to
keep your elbows inwards which is absolutely incorrect and it increases your
chances of injury. Also, you will not be able to take the load on the working
muscle. Leave your arms free and perform this exercise is a better way. Target
and squeeze your muscle as much as you can. Perform three sets of this exercise
with 10 repetitions each.
The next exercise which we will perform is Triceps
kickback.
Many people
use dumbbells for this exercise. But I am using a cable here because I am able
to feel greater muscle contraction with this.
How to
perform :
First, I
have adjusted the pulley at a certain height which is slightly above the knee.
Second, I have to bend my back but for that. Knees need to be softened. You
cannot bend too much and keep your back straight instead of forming a curve.
Third, you need to fix your elbows and cannot move them up and down while
performing this exercise. After fixing, extend completely and breathe out.
Squeeze the muscle completely and try to do 20 repetitions with each hand for
two sets.
As this exercise is a finisher of 5 Triceps Workout Exercises
To Build
Muscle, try to perform it with moderate
weight so that you are able to feel it on the muscle properly.
This was our article
for 5 Triceps Workout Exercises To Build Muscle and I hope
you all like it. These 5 Triceps Workout Exercises To Build Muscle will help
you with your triceps development. I will keep sharing such informational articles with you all.
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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
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