HOW TO GET FASTER TRICEPS GROWTH

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The 5 most effective triceps exercises

  • Diamond push-ups
  • Kickbacks
  • Overhead Triceps extension
  • Rope push down
  • Lying barbell triceps extensions

Strong arms are important for almost every upper body movement you do each day and your triceps are often the heavy lifters. Anytime you push something -a door ,a stroller ,a lawnmower or a barbell,you're using your triceps.

Strong is important and for many of us,so is having shapely,toned arms. In other words , most of us don't like it when our triceps keep waving even after we've stopped.

Exercise 1:Diamond push-ups


Begin the move by positioning the hands on the mat directly under the chest with the fingers spread and the thumbs and forefingers spread and the thumbs and forefinger touching,making a diamond shape.Straighten the legs into a plank position or keep the knees on the floor for an easier version. Make sure the back is flat and the abs are engaged as you bend the elbows,lowering until your chin or chest touch the mat .If you can't go that low as you ca and work to build enough strength to lower all the way down over time.

Exercise 2 :Kickbacks

Prop the right foot on a step or platform,resting the right forearm on the thigh to support the back. Hold a weight in the left hand and pull the elbow up to torso level. Keeping the elbow in the position , extend the arm behind you , focusing on contracting the triceps.Lower the forearm down to about 90 degrees and repeat for 1-3 sets of 8-16 reps . Focus on keeping the upper arm stationary against the body throughout the exercise.

Exercise 3: Overhead triceps extension


Sit on a chair, bench or ball and hold a weight in both hands , extending it up overhead. Keep your biceps close to your ears and elbows pointing forward as you lower the weight behind your head until the elbows are at about 90 degree angles.Straighten the arms, contracting the triceps and repeat for 1-3 sets of 8-16 reps. keep the abs engaged throughout the exercise and avoid arching the back.

Exercise 4:Rope pushdown


At a cable machine with a rope attached , hope on to the rope near the knotted ends and being the exercise with the elbows bent at about 90 degree, elbows next to the torso. Extend the arm , taking the hands down towards the floor , spreading the rope slightly out on either side as you contract the triceps. Bring the forearms back to start and repeat for 1-3 sets of 8-16 reps.

Exercise 5: lying barbell triceps extensions

Lie on a bench, step or floor and hold the barbell with hands about shoulder -distance apart. Being the exercise by extending the weight up over the head , palms facing out and thumbs next to the fingers.Bend the elbows and lower the weight until the elbow are at about 90 degree angle, this would be the part where you wouldn't want to crush your skull by going too low. squeeze the triceps to straighten the arms without locking the joints. Repeat for 1-3 sets of 8-16 reps







 

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