How to Get Bigger Arms:-
Many people have seen that they do not pay attention to Triceps Workout. they are mostly engrossed in exercising their biceps. They think that exercising the triceps does not increase the size of their hands, so they mostly exercise the biceps. But it is not so, people do not know that triceps are the biggest muscle of our hands. We have 1/3 on hand.
The muscles of our triceps are necessary for the growth of the overall hands, without this the shape of the hands remains incomplete. Be sure to include it in your workout routine.
Do You Guys Think That How To Increase The Size Of The Hands?
So I want to tell you that for the growth of any muscle, first, the muscles have to be broken through exercise, then for the growth of the muscles. You need to eat the right amount of foods with carbs, protein, and fats. we will tell you 5 such exercises for the best Triceps Workout, which will definitely increase the size of your hands.
Anatomy of Triceps Muscles:-
Triceps have three heads that’s why we say triceps.
- Long Head
- Lateral Head
- Medial Head
Long Head – Long head is the big muscle of our triceps, which we call the long head, this muscle is the muscles below our triceps.
Lateral Head – Lateral muscles are the muscles on the left side of our triceps, which are visible only when we look from the side.
Medial Head- The medial head is an almost invisible muscle of our triceps, which is below the lateral head.
Top 5 Exercises For Triceps Workout:-
Close Grip Bench Press:-
The close grip bench press is very similar to a simple bench press. The following are the step-by-step instructions to perform a close grip bench press with the correct form.
- Position your flat bench and the barbell at the right level on the rack. If you are a beginner, a spotter is recommended.
- Load the weight on the barbell as per your comfort level. Do not overdo it to avoid injuries.
- Lie down flat on the bench and lift the bar from the rack with your arms locked.
- Hold the bar straight over you, and while inhaling, slowly bring it down towards your chest.
- Ensure that your elbows are close to your body.
- Exhale and push the bar up and lock the arms at the top. You will feel a burn in your tricep muscles while doing so.
- Repeat the process and return the bar to the rack with the help of a spotter.
Overhead Rope Extension:-
- Attach a rope to the bottom pulley of a pulley machine.
- Hold onto the rope with both hands and extend your arms with your hands directly over your head with your palms facing each other. Hold your elbows close to your head and keep your arms perpendicular to the ceiling with your knuckles pointed toward the ceiling. This is the starting position.
- Lower the rope behind your head slowly as you hold your upper arms still. Inhale as you do so and pause when your triceps are fully extended.
- Go back to the starting position by flexing your triceps. Exhale as you do so.
- Repeat the number of reps in your set.
Skull Crusher:-
- Flex your elbows and lower the weight down toward the top of your head. Your upper arms should remain relatively perpendicular to your body. This keeps the tension on the triceps versus shifting it to the shoulders.
- Continue lowering the weight behind the head. The bottom of the dumbbell head should be about in line with the bench’s top, or even a little higher if this feels unwieldy.
- Reverse the movement until the weight is above the chest in the original starting position. Keep from locking the elbow to maintain tension in your triceps muscle.
- Repeat.
Triceps Pushdown:-
- Attach the cable bar attachment to the cable or rope machine.
- Select a weight that you’re comfortable with lifting on the cable stack.
- Adjust the bar so that it is set to hang at chest level from the top pulley
- Whilst facing the machine, take hold of the bar with an overhand grip – your palms should be facing the floor.
- Have your feet hip-width apart, and your knees slightly bent.
- Your elbows should be resting at a 90-degree angle.
- Tuck your elbows in at your sides, and ensure that your back is straight and your core is engaged.
- Inhaling before starting the exercise.
- Exhale and push down, extending your arms out into a straight line.
- Ensure that you keep a slight bend on your elbows (don’t fully lock them out).
- Hold the position for 2 seconds and inhale before resuming the exercise.
- Whilst exhaling, return the bar or handle back to the starting position, keeping your elbows stable in their fixed position.
- Repeat.
Triceps Dip:-
- Grip the front edges of a chair or bench with your hand.
- Hover your butt just off and in front of the seat, feet flat, and legs bent so thighs are parallel to the floor.
- Straighten your arms. This is your starting position.
- Lower your body toward the floor until your arms form 90-degree angles.
- Then, engage your triceps to press back to start.
- That’s one rep
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I am Ankit Sharma Nutrition Consultant. My approach is holistic and customized to enable you to achieve true wellness – physically, mentally, and emotionally. I am from India but have clients across the globe. I can work with you to say goodbye to counting calories and short-term solutions. You will achieve long-term sustainable change in the way that they are eating, moving, living, and believing.