Triceps workout chart- 8 workouts to give you killer triceps


Today we are gonna talk about Triceps workout chart. This Triceps workout chart consists of 8 basic Triceps workout that will help you grow a killer tricepTricep is the part of the arm, It is a large muscle on the back of the upper limb. The bigger is your tricep, the bigger is your arm. And for that bigger tricep we are gonna show you  8 Basic triceps workout from Triceps workout chart to give you bigger triceps. These triceps workout are simple and can be performed by beginners and as well as professional bodybuilders.

Triceps workout chart

Before starting the Triceps workout from Triceps workout chart let us have some warm-up. For the warm-up, we can do Close hand push-ups or Narrow push-ups. Position your hands as shown in figure.

After the  Warm-up….

Lets move on to the Triceps workout from “Triceps workout chart”.

 

Related Post: Biceps workout- 9 hardcore workouts to give you bigger biceps.

 

So here are basic Tricep workouts from Triceps workout chart:

1. TRICEPS PUSH DOWN:

The first exercise from the Triceps workout chart is Triceps Push down.

Attach a Straight bar to the pulley and adjust the pulley to the higher position. Grab the bar with your hands with your palm facing downwards( or upwards as shown in above image).

Now adjust your upper arm close to your body, Your forearms should be pointing towards the pulley machine while holding the bar. This will be your starting position.

Now keeping upper arm stationary, Push the bar down until it touches the front of your thigh and your arms fully extended. After a pause at this position, take the bar back to the starting position.

 

2. ROPE PUSH DOWN:

The second exercise from the Triceps workout chart is Rope Push down.

 

Attach a Rope to the pulley and adjust the pulley to the higher position. Grab each end of the Rope with your hands such that your palm facing each other.

Now adjust your upper arm close to your body, Your forearms should be pointing towards the pulley machine while holding the rope. This will be your starting position.

Now keeping upper arm stationary, Push the rope down until the sides of the rope reaches to the side of your thigh and your arms fully extended. After a pause at this position, take the bar back to the starting position.


Related Post: 6 Simple but effective Basic Triceps workout for you..

 

3. STANDING TRICEP KICK BACK: 

The second exercise from the Triceps workout chart is Tricep Kick back.

 

Hold a dumbbell in one hand such that the palm facing your torso. Place your opposite leg (Opposite to the hand holding dumbbell) forward and other leg backward. slightly bend your torso forward.

Now adjust your upper arm close to your body, Your forearms should be pointing towards the floor as your hand holding the weight. This will be your starting position.

Now keeping upper arm stationary. Push your hand backwards until the whole arm is extended. After a pause at this position take the arm back to the starting position.

 

4. OVERHEAD TRICEPS EXTENSION: 

The next exercise from the Triceps workout chart is Overhead Triceps Extension.

 

Attach rope to the higher end pulley of pulley machine. Now grasp the rope with your both hands and stand with your back facing the machine. Now bend your torso forward such that your torso is almost parallel to the floor. Place your one leg forward.

Now Keeping your upper arm close to each other and parallel to the floor and your forearms pointing towards the pulley machine. This will be your starting position.

Now push the rope out in front of you until your arms are fully extended.After a pause, take the rope back to the starting position.


Related Post: How Ez curl bar and Straight bar are different?

 

5. CLOSE GRIP BENCH PRESS:

The next exercise from the Triceps workout chart is close grip bench press.

Lie prone on the bench press bench. Grab the bar with the narrow grip such that your thumbs touches each other. Lift the bar from the rack and  hold it straight above your torso. This will b your starting position.

Now By keeping elbows close to your torso lower the bar towards your chest. After a short pause take the bar back to the starting position.


6. FRENCH PRESS:

The next exercise from the Triceps workout chart is French press.

Lie down on a bench and hold a barbell such that your palm facing upwards. Position your upper arm close to your torso and pointing up i.e. perpendicular to the floor. Your elbow is positioned parallel to the floor. This will be your starting position.

Now keeping the upper arm stationary, Raise the barbell up (in a semi circular motion) by straightening your arms. After a pause take the bar back to the starting position.

 

Related Post: Arms workout – various workouts to get you bigger arms.

 

7. BENCH DIPS:

The next exercise from the Triceps workout chart is Bench dips.

Take two benches, place one behind you and other in front of your  3-4 ft apart. Hold your hands on the edge of the bench placed behind you. Now place your legs on the other bench. This will be your starting position.

Now slowly lower your body towards the floor by bending elbows. After a pause take the body back to the starting position.

 

8. DIPS:

The last exercise from the Triceps workout chart is Dips.

Grip both bars of the Dip machine with your hands and push yourself up such that your arms extended and are close to your torso and your knees are too bent so that when you lower your body they don’t touches the floor. This will be your starting position.

Now slowly lower your torso until your elbows are at 90° angle. After a pause, push your torso back to the starting position.

 

Related Post: 10 Gym Cardio workouts to shed your extra weight

 

So guys, those were few Tricep workouts from the Triceps workout chart, and with a basic break down of how they should be performed.So perform well and stay fit.


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EnN KaY™

Hey guys... It's me EnN KaY™. Just wanna thank all my visitors for trusting my content and the love they are giving to this website. Actually our main motive is to help you out and provide you with different exercises, knowledge about supplements, health and fitness tricks along with some beauty tips . I'm just trying my hard to provide you guys with some legitimate and orignal knowledge that you can implement. Hope it will be helpful and interesting to you all. Keep visiting...!! Thank you!! - EnN KaY™ 

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