Triceps Workout in Gym - Workout Routine

Triceps muscles are very important when it comes to your arms strength . If you wanna grow your arms size and want to get beg arms , working on your triceps muscles will help you reach this goal .

Triceps consist of Long Head , Lateral Head and medial head , size of the triceps determines how big your upper arms will be because triceps muscle group is the largest muscle group in the upper arm.

Exercise you Should do To perfectly focus on Triceps Muscles :

• Skull Crushers
• Triceps Kickback
• Close-grip Bench Press
• Rope Triceps Push Down
• Triceps  Dips
• Overhead Triceps Extensions 
• Overhead Rope Extensions
• Diamond Push ups
• Triceps Gravity Press
• Dumbbell Lying Triceps Extensions

Routine For executing your Triceps Workout -

Star by warming up you body by doing your exercise and warm routine if needed you can do the treadmill for 5-10  minutes. 

The first exercises is going to be Normal Push Ups this will activate your triceps muscles and get the blood flowing into your triceps muscles.

The next exercise Is Diamond Push Ups , Get on the ground in the position of a normal push up and then bring your hands closer so that they are under your chest , place your index fingers and thumbs of both hands together so that it makes a diamond shape . Keep your back and whole body in a straight line , Now lower your chest towards your hands and keep your elbows tucked to your body so that they don't move out . Then get back to the starting position. Beginners will find it difficult to perform this exercise .

For executing Skull Crushers , Now move on to a flat bench , bring a barbell Or a EZ Barbell , pick up the barbell and lie down on the bench get in the position of doing a bench press , keep the barbell just in the line of your neck or face , lock your elbows and slowly bring down the barbell towards your skull / forehead and now push it back to the starting position . Feel the stretch when you are bringing the barbell down this will help you enhance your mind muscle connection and get more blood flowing into the muscles .

Next exercise is Triceps kickbacks , Hold dumbbells in both of your hands and stand straight , now lean forward to about more than 45 degrees and slight bend your knees , Keep you elbows locked to your sides and then start kicking the dumbbells towards back , making your arms straight this will put pressure on your triceps . Then move back to the starting position , This is the movement you need to do for triceps kickbacks.

For doing Close-grip Bench Press place the barbell in the bench press rack and lie on the bench pick up the barbell like you do in bench press , but remember to keep a close grip , just as your shoulder width grip and keep the elbows closer to your body now bring the barbell down slowly to your middle chest and push it up. This will work entirely on your all the triceps muscles and you will start feeling the pump .

The next exercise is going to be Rope Triceps Push down  , you will need a cable machine for this exercises , place the pulley in the above your forehead level and attach a rope attachment to it and then hold both the ends of the rope and keep your elbows close and tucked to your body move two steps back lean a bit forward and slightly bend your knees , keep your chin up and then straiten your arms by pulling the ropes down .  Feel the contraction at the ending position and then return to the starting position .

Next you are going to do Triceps Dips You can either do triceps dips using a flat bench. For doing it with the help of a flat bench you need to sit on the edge of chair with and grip it with your hands placing your hands next to your hip extend your legs forward and keep your feet hip-width apart with the heels touching the ground surface . Now keep your elbows locked and move down till your elbows are between 45 degree to 90 degree, Now push yourself back to the starting position and repeat this movement . Keep the movement slow and controlled to have the most tension on your triceps. 

For doing Overhead Triceps Extensions you will need a dumbbell or weight plates. For doing it with dumbbell you need to hold the dumbbell with both hands , now raise you arm above your head  , keep the arm straight and and slightly lower the dumbbell keeping the elbows locked , lower the dumbbell below 45 degrees till you feel the stretch in your triceps , now push it back up the starting position .

The next exercise is Overhead Cable Triceps Extension , for doing this you just need to place the pulley to the lowest rack in the cable machine and with a rope attachment do the same movement as you do in Overhead Triceps Extensions.

For finisher movement you can do the Straight Bar Triceps Push Down . This movement is same as the Rope Triceps Push Down . The difference is only that rather than using a rope attachment you will have to use a straight bat attachment . This exercise is simple and easy , This will help you get a good pump in your triceps .

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