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The triceps Without clearly defined muscle mass, your arms and the most massive muscles in your upper body will not look good. triceps The good news is that you can try many targeted toning treatments to train your upper body. triceps . Some tricep exercises It can help you more. triceps At the same time, it tightens up your lower back. Learn more about this.
Best Tricep Exercises
Almost all difficult movements will still stimulate your triceps, but you need to isolate these muscles. triceps You need to isolate these muscles to help them grow. Here are a few good ones exercises for well-defined triceps .
1. triceps deadlift
- Stand in the split position with dumbbells in your right hand. Place your left foot in front of your right foot.
- Slowly bend your front knee and lower your body to the ground. Extend and straighten your shoulders.
- Raise your right arm in a controlled motion to shoulder height. Make sure the authority in your hand is pointing to the ceiling. Move your right arm elementary up and down – it is elementary to move about 1 inch without bending your arm.
- Do 25 repetitions and repeat the same on the other side.
2. buiten with one hand
- With your left knee and palm resting on the couch, take authority with your right hand.
- Lift the right arm until it is parallel to the torso. Now bend the right arm at the elbow to a right angle.
- Extend the arm in a controlled manner and stop at the top experiencing maximum reduction of the arm. the triceps Then return to the starting position.
- Perform 12 reps and repeat the same on the other side.
3. trice
- This is one of the best moments tricep exercises Focus on both arms simultaneously. Proceed to a comfortable position and grab the dumbbell with both hands.
- Bring it over your head and then lower your arms back down. Hold your core.
- Bend your elbows, making sure they are always pointing out. Lower the authority of the controlled movement and then extend your arms again to lift the weight.
- Keep your own glut muscles and core during the entire movement.
- Perform 20 reps.
4. triceps push-ups
- Keep your hands away from your shoulders and feet under your feet, feet width apart. Keeping your elbows to your side, bend your elbows and slowly lower your body.
- Stop when you want to hit the floor. Use your triceps Push the bust back until the arms are straight.
- Make sure the legs and core remain engaged during the entire movement.
- Perform 10 repetitions.
5. lateral lift of the triceps
- Place your left foot in front of you and split the dumbbell into your right hand.
- Lower your left knee until your upper body is parallel to the ground. Make sure the window is forward.
- Slowly raise your right arm until it is almost at shoulder height. Always place your palms on the floor and push your arms in the direction of the trunk. Move inside to finish the exercise once allowed.
- Perform 25 reps then change laces.
6. dip
Looking for best tricep exercises ? Try this one!
- Standing on the parallel rods, lift yourself up, making sure your body is perpendicular to the floor.
- Keep your core in shape and do not bend over. This is because it puts more pressure on your bust and windows.
- With crossed ankles and bent knees, slowly lower your core. Stop when your shoulder joints are slightly lower than your elbow joints.
- Guide your body to where you triceps But stop before you fix your elbows and meet the other skilled.
7. the floor way.
- Lie on your back with a kettlebell in one hand.
- Hold it over your head and hang it over your outside pole.
- Slowly bend your arms and let the kettlebell drift to the floor. Stop when your elbows touch the ground.
- Push and repeat again.
8. dumbbell curl with dumbbells lying on the floor.
- Lie face up on the floor with some dumbbells in your hands.
- Extend your arms with dumbbells in your hands. Make sure your palms are facing each other.
- Without moving your shoulders, slowly bend your elbows. Stop when your forearms are past the ground.
- Pause for a moment and then push the weight up again.
- Repeat.
9. one arm press
- Lie on the floor on the left side. Bend your knees slightly, fold your legs and place your left hand on your other shoulder.
- Lift yourself up by pressing your right palm against the ground. At the same time extend the right arm but stop when flat.
- Perform 12 reps then change laces.
10. steady push-ups
- This is one of the best tricep exercises because it exerts a lot of pressure. on triceps Also use a driving force. Start from the board position, but keep your toes planted firmly.
- Lower your upper body toward the floor with your hands slightly wider than shoulder-width apart. Stop where your elbows form a right angle to the area and push up with your elbows. triceps .
- Repeat 12 times.
11. smack your skull with dumbbells.
- For example, sit on a bench and extend your arms above your head. You can also lie on a stabilizing ball to control this. exercise Further challenge.
- Hold a dumbbell in each hand and slowly bend your elbows behind your head until your forearms are in line with the floor.
- Extend your arms in a controlled manner and return to the starting position.
- Repeat 12 times.
Related Topics.
- Top 11 Best Exercises for Triceps
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