Top Best triceps workout for inflate muscles at home – AIM

Triceps muscles

Day 3 (Wednesday) Triceps

Workout: – Triceps

If Building muscles is your goal you need to concentrate on your triceps also the majority of individuals commit the error they do hard on their biceps and skip or give less spotlight on their triceps but if you need great biceps you need to do diligent work on your triceps because it is half of part of your arm and you should concentrate on it too. A combination of isolation and compound exercises is the most effective way of building triceps.

We discovered some Top Best triceps workout for inflate muscles at home in simply way.

You can do these workout at home and also at gym you need few simple equipment’s as mention on below of each activity.

TIP: – These workout for intermediate if you are advanced you can increase 1-1 set of each workout and if you are beginner you can decrease reps according to your potential.

Day 4 back workout

Day 2 Leg workout

1. Dumbbell kickback

Dumbbell Kick-back
Dumbbell Kickback
2 SETS 10, 15 REPS (take at least 1 min. rest)
  1. Take flat bench and dumbbell. (put desired weight)
  2. Now stand on the left side of the bench and place right hand and right knee on the bench.
  3. Pick a dumbbell and straight your back and look ahead. Now lock your arms at 90 degree angle and this is your starting position.
  4.  Now gently move only your arms 90 degree to 180 degree angle like above image.
  5.  Now repeat same on your other hand.
  6. Repeat and complete reps.
Equipment: - 1. Flat Bench 
             2. Dumbbell

2. Seated dumbbell extension

Seated dumbbell extension
Seated dumbbell extension
2  SETS 10, 15 REPS (take at least 1 min. rest)
  1. Take flat bench and dumbbell. (put desired weight)
  2. Sit on the bench and hold dumbbell in your right hand and straight your back.
  3. Now hold dumbbell overhead at arm length.
  4. Then slowly down dumbbell behind your head at 90 degree angle and up straight and repeat. Tip: – Stable your elbow don’t shake.
  5. Repeat and complete reps.
Equipment: - 1. Flat Bench 
             2. Dumbbell

3. Dips

DIPS
DIPS
3 SETS 12, 10, 10 REPS (take at least 1 min. rest)
  1. Hold the bar and jump up and take your weight on the bars, it is your starting position.
  2. Now breathe in and slowly down your body until there is a 90 angle between your arm and forearm.
  3. Then breathe out and slowly up your body 
  4. Repeat until the reps is completed.
Equipment: - 1. Bars

4. Overhead barbell extension

Overhead barbell extension
Overhead barbell extension
2 SETS 10, 15, REPS (take at least 1 min. rest)
  1. Take flat bench and barbell. (desired weight).
  2. Now lift the barbell over your head until the arms are fully extended. This will be your starting position.
  3. Keep elbow closer to your head.
  4. Now breathe in and slowly down barbell by bending elbow without moving your upper arms and breathe out and go back to starting position using up barbell.
  5. Repeat and complete reps.

Tips:- Don’t shake elbow and you can replace barbell with dumbbells.

Equipment: - 1. Flat Bench 
             2. Barbell or dumbbells

5. Triceps Dips/ Seated dips

Triceps Dips/ Seated Dips
Triceps Dips/ Seated Dips
2 SETS 10, 15, REPS (take at least 1 min. rest)
  1. Take a flat bench and sit at the edge of the bench and hold with support of your palm and thumbs touching each other.
  2. And your legs will be extended straight out in front of you and back straight as on above figure. This is your starting position.
  3. Now slowly down your body as you breathe in by bending your elbow until the 90 degree angle between upper arm and forearms.
  4. Now breathe out and lift your body up back to the starting position.
  5. Repeat and complete reps/set.
Equipment: - 1. Flat Bench 

Caution: –

1. Use a spotter if you are beginner.
2. Don’t bounce the weight.
3. Use or select desired weight.

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