Day-2: Triceps workout

Want to build bigger Triceps. Here are top 5 exercises that will help you get ripped and bigger Triceps.If you are a newbie then be sure to take help from trainer or videos and do the exercises slowly. So let’s continue to the Triceps workout.

You will have to keep some things in mind.

No of sets: 3

No of reps (repetitions): 15(for 1st set), 12(for 2nd set), 10(for 3rd set).

Rest: 45 seconds max.

Exercise 1: Close-Grip Bench Presses
Muscle: Triceps Brachii
Step 1: Lie flat on the flat bench and grab the barbell with a close grip focusing on keeping a gap of 6-8 inches. Lift the barbell above your chest and lower it down above 3 inches above your chest and bring it back to start position.
Step 2: Be sure to keep your elbows inward into your body during the full motion.

close-grip-bench-press-gainfitnessonline
Exercise 2: Push-Downs
Muscle: Triceps Brachii
Step 1: Using a high-cable pulley, grasp a short hand straight bar with an overhand grip. Keep your hands 10 inches apart positioning your forearms so that they are parallel to the floor. Keep your feet shoulders width apart and bend your knees slightly.
Step 2: Keep your wrist straight and lock your elbows with close to your body. Keep your body straight and steady, push the bar as far as possible as towards your legs locking your hands and feeling the triceps full contract.
Step 3: Keep your upper arm close to the body. Return to the starting position using the same motion. NEVER MOVE YOUR ELBOWS OR TORSO! Stay standing straight.

push-downs-gainfitnessonline
Exercise 3: Triceps Extensions
Muscle: Triceps Brachii
Step 1: Position the bar over your eyes which keeps you under some tension when you are in extended position.
Step 2: Keep your arm fixed in extended position while you bend your elbows and allow the weight to descend under control towards forehead.


Exercise 4: Triceps Kickback
Muscle: Triceps Brachii
Step 1: Kneel comfortably on a bench with the same leg that you hold the weight with. Now with your back straight and your head looking straight ahead start with the weight at a ninety degree angle.
Step 2: Extend the weight keeping your elbow completely stationary.

triceps-kickback-gainfitnessonline
Exercise 5: Triceps Dips
Muscle: Triceps Brachii
Step 1: Place your hands on the edge of a flat bench and rest your feet on another bench. Assume torso-leg angle of about 90o.
Step 2: When you bend your hands inhale the air inside. Straighten your arms to return to start position and exhale the air. Exercise works the triceps, pectorals, and anterior deltoids.

triceps-dips-gainfitnessonline

Continue to Day-3: Back Workout.