Triceps- How to make a big triceps

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Hello friends this is Himanshu here today I am going to discuss Triceps workout using dumbles. 

In this blog today I will tell about different triceps exercise.

Complete three sets of each, resting for 30 to 40 second between sets.
Aim for sets of 10 to 15 reps. If that's beyond your biceps efforts, just do the best you can.

1. Lying triceps extension 
Steps 
  • Hold the inner grip , press an EZ bar over your chest in a overhand grip position 
  • Extend your arms straight up 
  • Your elbows are tucked and perpendicular to the floor.
  • Lower down the bar until it just above your forehead by about a inch.
  • Slowly go back to starting position without locking elbows.

2.overhead triceps extension
The overhead triceps extension is a isolation exercise. It target the back of your upper arm muscles where the triceps brachli are located it is very useful exercise of triceps. In this exercise your elbows are tucked in and your focus on this exercise .

3.Close grip press
  • Grab a barbell with an overhand grip keeping your  index finger on the inside edge of the knurling .
  • Minor space held between your back and the bench.
  • Your arms are completely straight and elbow tucked at 45 degree angles on either side.
  • Lower the bar until it lightly touches your body , pause and then press the upward.

4. Dumble kickback
Hold a dumbles with your hand  move from a bent over position lifting the dumble ups and back as you try and straighten your arms . Your triceps should stay still and only your elbows move.

5. Laying dumbles skull crusher 
The dumbles skull-crusher is a triceps exercise . First lying your back on the bench and holds the dumbles in each hand raise your arms ao they are above your chest your elbows are straight and move your arms slowly toward the face and your elbows at 90 degree and then up the arms to starting position.

conclusion 
So guys as  you all know that today I explained about triceps workout . Triceps play a important role to build a large arms. And everyone wants a big arms so friends follow this guidelines and build a big arms.

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