Best Exercises For Triceps | Free Triceps Mass Workout for Beginners/Intermediate Lifters (Special 2020 Edition) - Muscleinch

Best Exercises For Triceps | Free Triceps Mass Workout for Beginners/Intermediate Lifters (Special 2020 Edition)

Triceps contribute to the most part of arms; also, they are used in significant pull movements. Biceps and Triceps together make arms look the big and the most attractive part of the human body. People usually give more emphasis to biceps training because it is a myth people follow that the more they train their biceps, the more muscular and attractive arms look, but unfortunately, it the exact opposite.

Triceps contribute more to the arm in comparison to the biceps; therefore, Triceps is a bigger muscle group. To effectively train your Triceps for most significant benefits here, I bring you some of the Best Exercises For Triceps and Free Mass Workout for Beginners and Intermediate Lifters provided below.
Best Exercises For Triceps
According to all my years of lifting experience and research, I have found some really Best Exercises For Triceps, which actually give quick results and adds muscle mass to your Triceps. There are several exercises for Triceps, but here I have only listed the Best Exercises For Triceps so that you could maximize your gains.

 Also, read the special notes I have provided with each tricep exercise and a couple of free muscle mass building workout for Triceps is provided below for Beginners and Intermediate Lifters. I can assure you that these are the Best Exercises for Triceps, and following the free triceps workout given below, you will maximize your triceps growth.

Triceps consists of three significant heads or muscle groups known as triceps brachii that is the Long Head, Medial Head, and Lateral Head. So, Triceps should be trained using different angles and the best exercises for the maximum growth of your Triceps. Movement should always be performed with proper technique and mind-muscle connection. If you really want an attractive looking arm, it is necessary to train your biceps with the best exercises and a workout program, so do check this.

Make sure that you read each and every part of this post so that you do not miss any keynote for maximum benefits of these Best Exercises for Triceps as it would not take more than 5 minutes of your precious time and the knowledge you will gain it's all worth it! Also, check out below the free Mass Building Workout program for Triceps optimized, especially for Beginners and Intermediate Lifters.

1. Close Grip Bench Press:-

    A significant compound exercise for your Triceps if you want to add more muscle mass and strength. The best part about Close Grip Bench Press is that you can go heavy, and it loads volume to your triceps workout when compared to any other triceps exercise. Close Grip Bench Press works on all three heads that are the Long Head, Medial Head, and Lateral Head providing overall muscle development to your Triceps.

Best Exercises For Triceps, close grip bench press
It looks similar to the bench press movement, but the close grip here allows more tension on the tricep muscle. Triceps Dips is also an excellent exercise for overall triceps development, but I have chosen Close Grip Bench Press because even beginners can perform this exercise pretty smoothly.

NOTE:- Do not go too close with your grip and do not bend your wrist upward or downward; just keep it neutral to 90 degrees straight!
Prefer Smith machine over the old school bench and stop the bar 1 inch above your chest (Only if using Smith Machine), it creates constant tension on the Triceps.

2. Tricep Rope Pushdown:-

    The best isolation exercises to burn your Triceps. Tricep Rope Pushdown is a great isolation exercise for overall triceps development targeting; it's all significant heads, but the medial head has more activation. The main reason for using Rope in this exercise is a straight bar limits the range of motion compared to a rope. Pushdown with Rope squeezes the Triceps to maximum providing high pump and growth.
Best Exercises For Triceps, triceps rope pushdown

NOTE:- Perform Tricep Rope Pushdown with moderate weight and prioritize the contraction!

3. Overhead Cable Triceps Extension:-

     One of the best exercises to stretch your Triceps and prioritize the Long Head. Perform it using the straight bar on cable extension and feel the excellent isolation in your Long Head. You can perform this exercise with Rope as well, but the straight bar can actually add more volume to the training; thus, more muscle fibers are activated for hypertrophy.
Best Exercises For Triceps, overhead tricep extension

NOTE:- Do not lean too forward from the extension machine as it actually provides no extra benefits.


4. Dumbbell Overhead Triceps Extension:-

    A well-researched exercise according to science, which actually adds muscle mass to your Triceps. Constant tension generates high intensity, which leads to more development to Triceps majorly, the Long Head. The Dumbbell will be preferred over Rope or Bar because the activation is more with Dumbbell. Grip a dumbbell in both of your palms using a diamond grip, sit on a bench and start performing this exercise.
Best Exercises For Triceps, overhead dumbbell tricep extension

NOTE:- It is a myth that you have to keep your elbows close facing forward, adjust according to the mobility of your shoulder joints to avoid injuries.


5. Lying Dumbbell Tricep Kickbacks:-

   Best finishing exercise to end your triceps workout. Just lay yourself on an incline bench and start performing this exercise. Lying Dumbbell Tricep Kickbacks are preferred over any other tricep kickback exercise because it provides excellent results and less cheating of repetitions.
Best Exercises For Triceps, Incline tricep kickbacks

NOTE:- Perform this exercise with light weight and focus on burning your Triceps!

Advanced Techniques for instant Triceps Growth:-

Flex your Triceps after every individual exercise, which will recruit more muscle fibers and blood flow. If you are training chest or shoulders before your Triceps in a single workout, then you can skip triceps compound movement like Close Grip Bench Press as your Triceps are going to be targeted in the pull movements.

So how many times should you train your Triceps?

I would recommend natural lifters to do not to train them more than twice per week as it can lead to overtraining (Give them proper rest because recovery is the key to building any muscle group) and may hamper triceps growth.


What is the best triceps workout for Beginners and Intermediate Lifters? How many sets per week for the best triceps growth?

The best workout for Beginners and Intermediate Lifters is provided below totally free. Perform these best exercises, workout for your triceps training following all the keynotes, and experience the best results.
10 to 14 sets per workout session would be the optimal spot for the best growth of Triceps.

Best Triceps Mass Building Workout for Beginners and Intermediate Lifters:-

Beginners:-


  • Close Grip Bench Press - 2 Sets of 6 to 12 Repetitions (40 Seconds of rest between each set)
  • Triceps Rope Pushdown - 3 Sets of 8 to 12 Repetitions (30 to 40 seconds rest between each set)
  • Overhead Cable Triceps Extension  - 3 Sets of 8 to 12 Repetitions (30 to 40 seconds rest between each set)
  • Dumbbell Overhead Triceps Extension - 3 sets of 6 to 10 Repetitions (30 to 40 seconds rest between each set)
  • Lying Dumbbell Tricep Kickbacks - 2 sets until failure (30 Seconds rest between each set)

Intermediate:-


  • Tricep Dips (Weighted) - 2 Sets of 6 to 12 Repetitions (40 Seconds of rest between each set)
  • Triceps Rope Pushdown - 4 Sets of 8 to 12 Repetitions (30 to 40 seconds rest between each set)
  • Overhead Cable Triceps Extension  - 3 Sets of 12 to 15 Repetitions (30 to 40 seconds rest between each set)
  • Dumbbell Overhead Triceps Extension - 3 sets of 8 to 12 Repetitions (30 to 40 seconds rest between each set)
  • Lying Dumbbell Tricep Kickbacks - 2 sets until failure (30 Seconds rest between each set)
NOTE:- Warm up your Triceps by performing diamond push-ups for the initial pump and effective workout!

Following this free Workout for Triceps, you will definitely add some decent muscle mass only if taken with proper Diet/Nutrition. Do not expect results only by performing these best exercises for Triceps and mass building program until you follow adequate Rest and Nutrition.
If you still have any questions or doubts related to exercise, workout, or nutrition, do leave a comment below also share this post with other lifters so that we grow together.
















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