TOP 3 TRICEPS EXERCISES (BY FITNESS EXPERT “GURU MANN”)

Top 3 Triceps Exercises

Top 3 Triceps Exercises

Top 3 Triceps Exercises
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Most of the peoples want huge arms, for which they focuses on the biceps, which is very common mistake because they don’t know that the 2/3 part of our upper arms muscle are triceps. Therefore, who want huge arms, there focus should be on triceps. There are top 3 triceps exercises for them who want huge arms.

The triceps muscles includes three heads of triceps which is Long Head, Lateral Head and Medial Head of triceps.

 

Functions :-

The main function of the triceps muscles is to extend the forearm, straighten the arm and also used for forcing movements.

 

Long Head :- 

Top 3 Triceps Exercises
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The long head of triceps located at the back of the upper arm and they starts from the shoulder blade and attached to the elbow.

 

Lateral Head :- 

Top 3 Triceps Exercises
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The lateral head of triceps are located at the side of your upper arms.

 

Medial Head :-

Top 3 Triceps Exercises
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The medial head of triceps located underneath the long head of triceps.

 

Exercises :-

  • Barbell Skull Crusher / EZ – Bar Skull Crusher
Top 3 Triceps Exercises
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Type –  Strength

Main Muscle Worked –  Long Head ( Triceps )

Equipment –  EZ – Barbell

Level –  Beginner

Rating –  9.2 (Excellent)

 

How To Do :-

  1. Lift the ez bar at the close grip and hold it , your elbows lie on the bench. Keep your arms perpendicular to the floor . This will be your starting position.
  2. Slowly down the bar by flexing your elbows. Inhale as you perform this portion. Hold the bar for a second on above your forehead.
  3. Lift the bar back to the starting position by extending the elbow as you breathe out.
  4. Repeat it for recommended reps.

Alternate Exercises :-

a)  Overhead Triceps Extension                                                             9 ( Excellent )

 

  • Triceps Pressdown / Pushdown
Top 3 Triceps Exercises
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Type –  Strength

Main Muscle Worked –  Lateral Head ( Triceps )

Equipment –  Cable

Level –  Beginner

Rating –  8.8 (Excellent)

 

How To Do :-

  1. Attach the straight bar to a top pulley and grab it with overhand grip ( Palms facing down ) at shoulder width.
  2. Stand straight, keep your chest out and bring your upper arms close to your body and perpendicular to the floor. This will be your starting position.
  3. Bring the bar down using your triceps until it touches the front of your thighs and the arms are fully extended, move your forearms only.
  4. Hold the contracted position for a second and bring the bar up slowly to the starting position. Breathe in as you perform this motion.
  5. Repeat for the prescribed amount of reps.

Alternate Exercises :-

a)  Rope Triceps Pressdown / Pushdown                                                             9.4 ( Excellent )

b)  V-Bar Triceps Pressdown / Pushdown                                                            9 ( Excellent )

 

  • Bench Dips / Reverse Dips
Top 3 Triceps Exercises
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Type –  Strength

Main Muscle Worked –  Primary – Medial Head  Sec. – Other Two Heads ( Triceps )

Equipment –  Bench

Level –  Beginner

Rating –  9.2 (Excellent)

 

How To Do :-

  1. For this exercise you will need two benches, one for placing your palms and second for your legs. Hold the bench with your palms on its edge. Make 8 – 10 inches gap between your palms and your arms should be fully extended.
  2. Fully extend your legs on the top of second bench. Your legs should be perpendicular to the floor. This will be your starting position.
  3. Slowly down the body as you inhale by bending the elbows less then 90 degrees.
  4. Use your triceps to bring up your torso again to the starting position.
  5. Repeat for the recommended amount of reps.

Alternate Exercises :-

a)  Dips Machine                                                              8.8 ( Excellent )

b)  Triceps Dips                                                                 8.5 ( Excellent )

 

  • For Fast Twitch Muscle Fiber,Mass and Size Gain, Strength                                         6 – 10 Reps
  • For Slow Twitch Muscle Fiber, Fat Loss, Cutting, Definition and Endurance         12 – 16/18 Reps

4 thoughts on “TOP 3 TRICEPS EXERCISES (BY FITNESS EXPERT “GURU MANN”)

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    1. Thanks for your comment and It’s just a beginning after few time later this website includes all of things like All type of programs, Mass Building, Fat Loss, Control Diabetes, Cancer, Blood Pressure, Elders Program For our Parents, etc. and all type of diet like Mass gaining, Fat Loss, Keto Diet, and all program related diets, etc. and all exercise data with written, image and videos. Also this website includes many Fitness models and Bodybuilders programs and Motivational, aesthetic fitness videos etc. and wallpapers all thing in one site. You don’t need to go anywhere for health and fitness related information.

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