tricep workout gym
Close Grip Bench Press
tricep workout gym The close grip bench press can be an excellent exercise for targeting the triceps with secondary benefits from chest and shoulders. Here is how to do this exercise correctly
Lie flat on a flat bench with feet firmly planted on the floor. Take hold of the barbell with the grip less than shoulder-width apart but comfortable for your wrists.
Tricep Dips
tricep workout gym Tricep dips are a high-powered exercise that adds strength and definition to the triceps while working the shoulders and chest. Here's how to do them correctly
Stand between two parallel bars or use a very sturdy bench or chair doing bench dips.
Cable Rope Tricep Pushdown
tricep workout gym Cable rope tricep pushdowns are an excellent exercise to isolate the triceps and work towards building strength and definition. Here's how to do it properly
Attach a rope handle to the high pulley on a cable machine. Stand facing the machine with your feet shoulder-width apart.
Lying Dumbbell Triceps Extension
tricep workout gym Lying dumbbell triceps extensions, commonly referred to as skull crushers, are one of the best exercises for hitting the triceps. Here is how to do it properly.
Place yourself on a flat bench holding a dumbbell in each hand. Extend your arms straight up above your chest, with your palms facing each other.
Overhead Extension
tricep workout gym Overhead extensions are an excellent exercise to target the triceps, especially the long head, which is very hard to hit with other exercises. Here's how to do them correctly.
Stand with your feet shoulder-width apart, holding a dumbbell with both hands. Lift the dumbbell overhead with your arms fully extended.
Close Grip Tricep Push-Up
tricep workout gym Close grip tricep push-ups are an excellent bodyweight exercise that work the triceps, but there is some extra engagement of the chest and shoulders. Here is how to do it properly
Start in a standard push-up position with your hands closer than shoulder-width apart, making a triangle shape with your thumbs and index fingers.
Single Arm Tricep Dumbbell Kickback
tricep workout gym Single arm tricep dumbbell kickbacks are a good exercise to isolate and strengthen the triceps. Here's how to do it properly.
Stand with your feet shoulder-width apart, holding a dumbbell in one hand. Bend forward at the hips, keeping your back straight and your core engaged. Rest your opposite hand on a bench or your thigh for support.
Standing Overhead Cable Triceps Extension
tricep workout gym Standing overhead cable triceps extensions is a great exercise that targets the long head of triceps, therefore helping in the building of strength and definition. Here's how to do them correctly.
Attach a rope handle to the low pulley on a cable machine. Stand with your back to the machine, holding the rope with both hands.
free gym workout plans
| 7-day gym workout plan | |||
|---|---|---|---|
| DAYS | WORKOUT | WORKOUT | WORKOUT |
| MONDAY | CHEST | TRICEPS | - |
| TUESDAY | LATS | BICEPS | ABS |
| WEDNESDAY | SHOULDER | LEGS | - |
| THURESDAY | CHEST | TRICEPS | - |
| FRIDAY | LATS | BICEPS | ABS |
| SATURDAY | SHOULDER | LEGS | - |
| SUNDAY | REST | OR | ABS |
1. Safety tips gym workout
Sure! Safety at a gym workout is always at the top of the list to avoid injuries and thus
portray effectiveness. Below are three top safety tips:
Warm-Up-And-Cool Down:
Always start with warm-ups to engage muscles and joints for workout. This may take any form,
such as light exercises, dynamic stretching, or bodyweight training.
A cooldown after working out, which includes static stretching or just easing into light
activity, has been known to reduce cramps and support recovery.
Use Proper Form and Technique:
Train such that it will not put unnecessary stress upon your body. Otherwise, if you are not
sure, make sure you talk to a trainer or check out some videos that provide instructions.
These are the tips training with lighter weights or variations of exercises after perfecting
your technique to increase when needed.
Listen To Your Body:
You have to start listening to your body's signals. If you are experiencing pain or
discomfort (something apart from the regular muscle fatigue), quit that exercise right away.
Allowing your body enough rest in between workouts to prevent overtraining is just as
important, as it will help you effectively avoid injuries.