Awesome!! Triceps Workout In Gym For Beginners

Sweat, Smile, and Repeat

Here comes another post on gym workout, today we are going to tell you about the craziest triceps workout in the gym to get a big cut at your back arm like gym models usually have. Triceps are the very fastest kind of muscle because it easily comes into visibility within a week of starting a gym and it is very easy to maintain that big cut in your back arm you just need to do some bench dips or diamond pushups it will come back again. So without doing much more talks let’s go to the triceps workout in the gym.

DIAMOND PUSHUPS

  • Stay in a slant position to the ground like in a pushups position.
  • Make a diamond shape with your hands on the ground.
  • Keep your hands under your chest.
  • keep your legs joined.
  • Now go down and fully stretch your triceps.
  • Raise your body upward and try to squeeze your tricep muscles.

SETS: 3
REPS: 12 to 15

TIP

Keep your body stable go down quickly & come slowly to see the better effect and try to squeeze the tricep muscle as much as you can.

ONE ARM OVERHEAD EXTENSION

Triceps workout in gym
  • Stand straight and take one dumbbell in your right hand.
  • Hold the dumbbell to the left shoulder behind your head.
  • With left-hand touch your right ribs to get normal support to the chest.
  • Now extend your elbow and raise the dumbbell above your head.
  • Squeeze the tricep gently and come to the starting posture.
  • Now repeat all of the above steps with the left hand.

SETS: 3
REPS: 12

TIP

Focus on moving the weight with your triceps and only moving your forearms. Keep the rest of your body as still as possible.

CABLE BAR TRICEP PUSHDOWN

  • Attach the short bar to the cable station’s high pulley.
  • Now grab the bar from the edge with an overhand grip.
  • Stand straight and fully extend your elbow by descending the bar down.
  • stretch your tricep muscle and slowly release the bar back to its starting position.

SETS: 3
REPS: 10

TIP

Don’t allow your elbows to flare outward on the downward push. This negates the work on your triceps and places unwanted stress on your shoulders.

CABLE ROPE TRICEP PUSHDOWN

Triceps workout
  • Attach the rope to the cable station’s high pulley.
  • Now hold the rope from its mid-length to get a better effect on the tricep.
  • Stand straight with your chest slightly out and pull the rope down towards your legs.
  • Fully stretch your tricep muscle by extending elbows and slowly come to starting posture.

SETS: 3
REPS: 12

TIP

If you want to keep more tension in the triceps then don’t lock the elbows out entirely.

BENCH DIP

Triceps workout in gym
  • Take a bench.
  • Put your hands on it and straighten your legs on the ground.
  • keep your hands at less than shoulder distance.
  • Now go down by bending your elbows.
  • Come at the starting posture and squeeze your tricep muscles.
  • This exercise will work best when you put your both legs on another bench of the same height.

SETS: 3
REPS: 12

TIP

Slightly bend your back and loosen your but muscles to get more effect on triceps.

IMPORTANT POINTS

This triceps workout in the gym is the best, you will get it in every gym in this world, and this is the fundamental step toward your dream body so pull up your socks and run to gain. So, let’s begin with the best diet plan. The fundamental step to gain is to take at least 4 to 5 meals a day and eat the things that are rich in carbohydrates, proteins, and vitamins like boiled, mashed potato, curd, paneer, cheeseburger, oats, etc.
You can also take some normal supplements like ashwagandha, flax seeds, etc. to enhance the stamina for the gym.


So, now I have told you the basic diet its time to ensure you some precautions:
Never take the heavyweight or weight greater than your strength because doing so can cause various injuries and also it can damage your tissue due to which you will never be able to do exercise with that part again and in worst cases it could deform your posture which cannot be changed again easily. The best way to increase triceps quickly is to take low weights but doing maximum reps due to which you can easily get big muscles and when you get used to the exercises then you can easily increase machine weight or dumbbell weights.
Make a schedule for doing this triceps workout in the gym and your meal timings.


For achieving a dream body you just need to be disciplined a little bit towards your goal after that achieving that goal is not a long way.
In conclusion, if you get any doubt about anything related to fitness just text in the comment box, and your solution will be there within 24 hours.

https://www.mensjournal.com/health-fitness/the-30-best-dumbbell-exercises-of-all-time-sep-sitename/

https://www.healthline.com/health-news/shortage-of-disinfectant-wipes-and-sprays

https://fitnesstepz.com/?p=161


BE THE BEST VERSION OF YOURSELF


May 2021
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Rohit Chaudhary

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