ADVANCED TRICEPS WORKOUTS 1

You want big arms so that you spend your time by doing countless repetition of biceps curl, but your arms just aren't getting any better? The unbelievable reason is 2/3rd of your arm muscles is triceps. Having big strong triceps is the key to getting big arms. So take this into count and give some importance to your arms(both biceps and triceps) not biceps alone. Here are some advanced workouts for your triceps.

ADVANCED TRICEPS WORKOUTS:

1. French press:

                                      

• To begin, stand up holding a barbell using pronated grip(palms facing forward) with your hands closer than shoulder width apart from each other. Your feet should be about shoulder width apart. Now elevate the barbell above your head until your arms are fully extended. Keep your elbows in. This will be your starting position.
• Keeping your upper arms close to your head and elbows in, perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your fore arms touch your biceps.
• The upper arms should remain stationary and only the fore arms should move. Breathe in as you perform this step. Go back to the starting position by using the triceps to raise the barbell. Breath out as you perform this step.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :12- failure.

2. Seated triceps extension:

Seated triceps extension

• Sit on a bench and grab a dumbbell with help of both your hands. Hold it so that it is at arm's length above your head with palms facing the roof.
• Keep your upper arms stable as you lower the dumbbell behind your head until your fore arms are just parallel to the floor. Pause and then extend your arms to return to the starting position. Repeat to complete a your set.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :12- failure.

3. Skull crusher:

Skull crusher triceps extension

• Lye on a flat bench, positioning the bar over your eyes. Keep your triceps under some tension while your arms are in the extended position.
• Now, keep your upper arms fixed in the extended position while you bend your elbows and allow the weight to descend under control toward your fore head. Slowly come back to the starting position and repeat.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :12- failure.

4. Lying dumbbells triceps extension:

 Lying dumbbells triceps extension

• Lye on the bench with dumbbells in your hand raised straight overhead. Now bend your fore arm so that you make 90° elbows.
• Then extend your hands back straight to 180° by giving a press to your triceps muscles. Repeat the same to complete your set.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :12- failure.

5. Decline triceps extension with ez-bar:

Decline triceps extension with ez-bar

• Lye on a decline bench, holding the ez-bar over your head. Keep your triceps under some tension while your arms are in the extended position.
• Now, keep your upper arms fixed in the extended position while you bend your elbows and allow the weight to descend under control toward your fore head. Slowly come back to the starting position and repeat.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :12- failure.

6. Over-head triceps extension:

Over-head triceps extension

• Attach the rope or a bar to the high pulley of the cable station. Take your position by bending your body forward and holding the bar under grip behind you with one leg on the front and other on the rear side.
• From the position at which elbows are 90°, extend your hand fully without movement in your arms. Return to the starting position and repeat.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :12- failure.

7. Cable french press:

• To perform this exercise, attach a straight bar to the low pulley of the cable station. Stand erect with feet slightly apart, facing opposite side against the cable station. 
• Grasp the bar behind your head with under grip, elbows at 90°. Extend your fore arms completely as much as you can without moving your arms. 
• Lower back to the starting position, slowly. Repeat to complete your set. Do not alter your position during the course of the movement.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :15- failure.

8. Lying cable triceps extension:

Lying cable triceps extension

• Lye on a flat bench against the cable station. Your head should be toward the cable station. Attach a straight bar to the low pulley of the cable station. Hold the bar under grip with elbows at 90°.
• Extend your hand completely as much as you can with tension on your triceps muscles. Pause for a second and return to the starting position and repeat.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :15- failure.

9. One arm tricep extension:

                              One arm extension

• Hold your arm in full extension up above your body. Make sure your elbow is facing away from your body. With your non-weight bearing hand, grab and support your other arm by holding your body.
• Next, lower the weight down, bending at your elbow. Once the forearm is parallel to the floor you may bring the arm back to full extension by squeezing your triceps.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :15- failure.

10. Single arm supinated tricep extension

single arm supinated tricep extension

• To perform this workout lye on a flat bench, feet on the floor. Hold a dumbbell under grip in any one hand. Completely extend the hand with dumbbell. Hold the elbow of the hand with dumbbell using the free hand. 
• Bend your elbow and lower the dumbbell toward your fore head and extend your dumbbells return to the starting position by squeezing your tricep muscles. Repeat till you complete the set.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :15- failure.

11. Chair triceps dip:

Chair triceps dip

• Place your hands on the edge of a chair or a flat bench and rest your heels on the floor.
• Assume a torso-leg almost right angled, inhale and bend your arms. 
• Straighten your arms to return to the starting point by squeezing your triceps, exhaling as you complete the movement.

Frequency  :3 sets.

Rest            :1-2 mins rest between each sets.

Repetition  :15- failure.