Top 5 Triceps Workout With Dumbbells

Top 5 Triceps Workout With Dumbbells

Many people have been seen to not pay attention to Triceps Workout With Dumbbells. He is mostly engrossed in exercising the biceps. He thinks that exercising the triceps does not increase the size of his hands, so he mostly exercises the biceps.

But it is not so, people do not know that the triceps is the biggest muscle of our hands. It is 1/3 of our hands.

The muscles of our triceps are necessary for the growth of the overall hands, without this the shape of the hands remains incomplete. Be sure to include it in your workout routine.

Do you guys think about how to increase the size of the hands?

So I want to tell you that for the growth of any muscle, first, the muscles have to be broken through exercise, then for the growth of the muscles, a healthy diet has to be eaten.

To increase the size of the triceps, we will tell you 5 such exercises for the best Triceps Workout With Dumbbells, which will definitely increase the size of your hands.

Anatomy Of Triceps Muscles

Triceps have three heads, that’s why we say triceps.

  • Long Head
  • Lateral Head
  • Medial Head

Long Head – Long head is the big muscle of our triceps, which we call the long head, this muscle is the muscles below our triceps.

Lateral Head – Lateral muscles are the muscles on the left side of our triceps, which are visible only when we look from the side.

Medial Head – The medial head is an almost invisible muscle of our triceps, which is below the lateral head.

Also Read: Top 5 Biceps Workout For Strong Muscles

Top 5 Triceps Workout With Dumbbells

Close Grip Bench Press 

Close grip bench press | Triceps Workout With Dumbbells

This exercise is a compound exercise. This exercise trains the overall triceps. First of all, include this exercise in your workout plan.

How to do Close Grip Bench Press? 

  • To do this exercise, first use a flat bench.
  • Keep the grip of the hands close. 8-10 Inches
  • When you bring down the road, do not touch the chest.
  • Sets – 3
  • Reps – 8 – 10

Overhead Rope Extension 

Overhead-Rope-Extension | Triceps Workout With Dumbbells

This exercise trains the long head of the triceps muscles. This exercise is considered effective for the triceps muscles. This exercise also increases the size of the hands. Do this exercise to increase the size of the triceps.

How to do Overhead Rope Extension? 

  • To perform this exercise, first of all, keep your body straight.
  • Do not let the hands go below a 90-degree angle.
  • Do not let the elbows go behind the head.
  • Keep the back straight.
  • Sets – 3
  • Reps – 8 – 10

Skull Crusher

Skull Crusher | Triceps Workout With Dumbbells 

This exercise also targets the long head of the triceps.

How to do Skull Crusher? 

  • To do this exercise, first use a flat bench.
  • Keep the grip of the hands close.
  • Do not use heavyweights at the start, as this can cause pain in your elbows.
  • Sets – 3
  • Reps – 8 – 10

Triceps Push Down

Triceps Push Down | Triceps Workout With Dumbbells

This exercise targets the lateral head of the triceps muscles. You can also use straight bars and V-bars in this exercise.

How to do Triceps Push Down? 

  • To do this exercise, first of all, keep your back slightly bent.
  • Retract the shoulder backward.
  • Do not move the elbow joint back and forth.
  • Sets – 4
  • Reps – 6 – 8

Also Read: Top 6 Leg Workout For Mass

Table Dips 

Table Dips | Triceps Workout With Dumbbells

This exercise targets the medial head of the triceps muscles. Many people ignore these issues. But it is said that overall muscle development is necessary to build a good triceps.

How to do Table Dips? 

  • To perform this exercise, do not make too much distance from the table.
  • Bring the body all the way down and up.
  • Sets – 4
  • Reps – 6 – 8
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