Make Your Triceps Big with These 6 best triceps exercises | Exercises for triceps | Full triceps guide | Dumbbell workouts for triceps

what is a tricep?
It's a large muscle behind the upper arms (bicep). Typically, the tricep muscle is responsible for bending and straightening the elbow. this muscle is widely used in daily life activity, such as lifting and throwing, so it becomes more important to train them on a regular basis so that it can do its job better.

What are the 3 tricep muscles to train?
Basically, triceps brachii has 3 muscle heads;

Lateral head(side of your arm)

Long head(back of your arm)

Medial head(lower back of your arm)

If you want a muscular, defined tricep, then you have to work on these three heads.

Advantages to train triceps :
•Improves your bicep curls
•Improve your arms movement
•Makes your biceps look bigger
•Improves your overall personality
•Your arms become more defined and structured

The tricep muscle is 60% of our arm and bicep muscle is 40% of arms,If you train your triceps with correct exercise and posture than you lift more weight on arms day, and definitely you can get broader triceps, your arms look cleaner and muscular.

I'm going to show you best tricep workouts which anyone can perform in gym.

So here are the 6 best exercise of triceps:

1.SKULL CRUSHER
Start your triceps work out with high-intensity exercise and skull crusher is one of the high-intensity exercises for triceps.this exercise hits all 3 heads of tricep muscle of upper arms.

How to do skull crusher:
•Just lie down on a bench by holding a barbell with a medium weight directly above your chest, Your feet should be flat on the floor,

•Then raise the barbell with the help of your hand,

•Then Without moving your upper arms, bend your elbows and gently bring them towards your head,

•Then slowly come back to starting position.

•You can also perform this exercise with two dumbbells.

Do 3 sets of 12 to 15 reps and add weights according to your capacity in each set.

2.CLOSE GRIP BENCH PRESS
This is best triceps exercise for mass or size gain because this close grip bench press hits both the long head and  medial head of triceps.

How to do close grip bench press:
•Just lie down on the bench, your feet should on the floor,

•Then hold the barbell and the grip of your hand is a little closer to your shoulder width,

•Then gently lower the barbell while pressing the tricep muscle,

•Then bring the bar back to starting position.

•You can also do a pin bench press which is a good alternative of this exercise.

Do 3 sets of 12 to 15 reps and add weights according to your capacity in each set.

3.TRICEP PRESS DOWN
This is a very effective exercise for triceps because this tricep press down hits a lateral head and medial head of tricep.

How to do tricep press down:
•Just hold the bar and the grip of your hand should be the width of your shoulder,

•Then stand with your back straight and your elbows should be on your side,

•Now pull the cable down to your thigh while squeezing your tricep,

•Then slowly come back to starting position.

Do 3 sets of 12 to 15 reps and add weights according to your capacity in each set.

4.OVERHEAD DUMBBELLS TRICEP EXTENSIONS
This is best triceps exercises with dumbbells because this overhead extension hits long head of tricep muscle.

How to do tricep extensions:               
•Just take a bench, sit on top of it, your back should be straight,

•Then take a number according to your capacity,

•Then hold it with both hands and take it towards the back of your neck,

•Now bring the dumbbell upwards while squeezing your triceps and then bring it down,

•While doing all this, your elbows should not move.

•You can also do this exercise with cable rope.

Do 3 sets of 12 to 15 reps and add weights according to your capacity in each set.

5.TRICEP CABLE EXTENSIONS
This is also the best exercise for triceps mass gain typically this exercise hits a lateral head and medial head of tricep muscle.

How to do tricep cable extension:
•Just attach a rope to pulley machine, grab a rope,

•Then Stand forward with a slight bend, your hip should be slightly outside.

•Now take your elbow out a little bit,

•Pull down the rope by stretching your triceps, then come back to the starting position.

•You can also do cable overhead extension which is the best alternative of this exercise.

Do 3 sets of 12 to 15 reps and add weights according to your capacity in each set.

6.TRICEP KICKBACKS
This is the most effective and best exercises for triceps, basically, this exercise hits a lateral head and long head of tricep muscle.

How to do kickbacks:
•Just grab a flat bench, place your one leg at the top corner of  the bench,

•Then bend your waist which is parallel to the bench,

•Then place your one hand at the Other top corner of the bench,

•Then grab the dumbbell with another hand, your back should be straight,

•Then Squeeze your triceps and straighten your elbow and bring the dumbbell to the starting position.

Do 3 sets of 12 to 15 reps and add weights according to your capacity in each set.

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Make sure you start with a warm-up, diamond pushups and dips are best and also take 30-40 seconds to rest in each set. If you follow these 6 best workout for triceps in gym with correct poster and sets, definitely you become successful in building a defined and muscular triceps and you rocked in a game.

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