So, guys, today’s our topic is on triceps muscle how to increase muscles which are the exercises you will do for big triceps. Which helps you to gain your arm size and your arms look bigger.
Triceps contains 3 types of muscles in it:
- Long head
- Middle head
- Lateral head
So these exercises will touch all your heads of triceps. These 6 exercises focus on 3 heads of your triceps muscles. So some of those exercises are:
1. Diamond push-ups: This is also a warm-up exercise for your triceps workout. It hits all the head of triceps muscles. And helps them to grow. It will help you to get bigger triceps.
How to perform:
It is similarly as push-ups but the position of hand should be changed, the position of the hand is you have to make a diamond-like sigh by connecting your both palms. And try to push your body upward and try to focus on triceps.
Sets = 4sets,8-10reps.
2. Triceps pushdown/pully push down: It is also one of the basic and most important exercises of triceps, it gives you a crazy pump. But the important thing is that you have to do it in proper form. The more you stretch and squeeze your triceps and try to hold, the more you feel the triceps.
How to perform:
use a triceps pushdown machine. Take a grip of rode parallel to your shoulder, and now squeeze the triceps muscles and try to hold for a second in a downward while squeezing.
Sets: = 4sets, 10 -12reps…squeeze triceps as much as u can
3. = Reverse grip pushdown: It is the same as pully push down but the position of grip will change, the grip will be reversed now. This is for the long head of triceps.
How to perform:
it will also perform in the same techniques as pully push down. Only hand grip will change nothing else. The same squeeze process will happen.
Sets: 4sets, 10- 12reps.
4. Skull crusher: it is also one of the best exercises for the long head of the triceps and we will recommend you to add these exercises in your workout for better results.
How to perform:
You need a bench and zigzag rode to perform this exercise. Now lie on the bench and take one person as a supporter. Who will hold a rode and give it to you? Now hold the rode with a close grip. And your hand should be straight only the parts below elbow moves towards your head. The important point is the hand should be straight. And no movement of shoulder involved.
Sets = 4sets, 10-12reps. Keep tension on triceps.
5. Parallel dips or triceps dips:
It is also one of the most important for 3d triceps, it gives your triceps a 3d look and helps you to increase the size of your triceps. It is a second last exercise of triceps, it will also give you a high strength because in this exercise you have to lift your own weight over the triceps muscles. So we can also call it a strength exercise. People also use weights in this exercise but if you are beginner there is no need for weights.
how to perform:
To perform parallel dips you can use a parallel bar machine or you can use a bench. Take a bench not sit and the bench and place your both hand on the edge of a bench, one hand on each side of your hips. Not try to lift your self up and down. Do not move your forearms only the part upper then elbow will move up and down with the body. Try to stretch your triceps the more you stretch the triceps the more you feel.
Sets: 4sets, 10-12 reps. Keep tension on triceps.
6. Triceps kickback: It is the last exercise of your triceps. And it gives you a crazy pump, that’s why it is a finisher from our side for triceps. It will help your triceps to look bigger. It is one of the favorite exercises of most bodybuilders. We will recommend you to add these exercises in your triceps workout.
How to perform:
Take one dumbbell in one hand and take a bench now put your leg ankle on the bench and bend now put your hand similar to your body and hold your upper arms stationary, now move your forearms forward and backward with feel on your triceps.
Sets: 4sets, 10-12 reps in one hand. Total 8 sets.
So, guys, these are the exercises for the bigger triceps. The most important point in all the triceps exercises is to keep tension on your triceps muscles and squeeze your triceps as much as you can. And tried to increase weight in every set. The first set in every exercise is a warm-up set and the other three sets will be active/real sets.
IMPORTANT POINT: After exercise posing is very important it helps your muscles to grow and your body will be defined. Posing is important in every exercise because posing will defined your body and develop the parts of your body and also helps in to achieve the 3d look of body parts.
Some Important Points to remember during sets :
- Do not move your shoulder along with your triceps.
- Do not take more than 30-40 seconds between the sets.
- Do not bend during pully push down. Just straight and keep your chest out.
- Do not do ego lifting. Choose weight according to your capacity.
- Do not engage your overall body. Only engage your elbow and triceps.
So these are some basic mistakes a person can do while doing triceps exercise. Avoid these mistakes maybe these are also the reason for your not growing triceps muscles. And try to know that which part of your triceps muscles is weak and try to focus on it. Some guy trained their lateral head and middle head and ignore their long head. The long head is very big muscles in triceps. It is necessary to train all the heads of your triceps.
So, guys, this is some information about our topic triceps. I hope it will help you to train for bigger triceps and help you to gain a big arm size. You will follow these exercises and tips for your exercise.
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other workouts link available…
- How to gain a bigger chestsize by bigger chest workout, click here
- Best Biceps workoutfor bigger biceps, click here
- Shoulder workout: Best 6 exercises for mass and bigger shoulders, click here