The Top 4 Exercises To Get Prefect Triceps


Also, you can do some bench dips simply by putting two flat benches next to each other. Put your feet on one of the benches and your hands on the other, facing the ceiling. Counting backwards from three, lower yourself to the floor until your upper arms are completely horizontal, and then explode upwards in one swift motion. You can also add weight if you feel too light – just put it in your lap.

4. Tricep Rope Pressdown

Find an available cable station that has a rope on a high pulley. Grab the rope and make sure your hands are facing inwards. Your upper arms should be frozen at your sides, so you only work the elbows on this one. Bend your elbows, lowering the rope and raising the weight until your arms are completely straight. Clench all of your activated muscles for a second and then relax and let the rope go back to its original position as you count down from three. Do two medium-heavy sets of 20 reps each with a minute of rest between the sets.

To keep yourself going, you shouldn’t be standing around between sets either. You should get more blood in your triceps and in order to do that, your muscles need to be warm. Warm them up with some stretching, especially the triceps. This will help it recover as well as get ready for the next sets – stretching and flexing also decreases the risk of injury, so make sure to do it a lot.

After your workout is finished, do some more stretching and make sure you eat some carbohydrates and protein in the next half an hour. Your muscles, including your triceps, need nutrition to stay healthy and to develop properly. This means that you should eat something with about 30 to 40 grams of protein, 60 to 80 grams of carbs and at least 12-16 ounces of water.

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