Tri-exercises.. Your comprehensive guide to increasing your muscle mass

 Tri-exercises.. Your comprehensive guide to increasing your muscle mass


The name triceps or "triceps brachii" is derived from a Latin phrase meaning triceps muscle.


And that's exactly what you'll find in the triceps: the long head, the medial head, and the lateral head. Each "head" of muscle extends

 from the upper arm and unites to form a single tendon that connects to the bony part of your elbow, hence the importance of triceps exercises.


The importance of triceps muscle

The main role of the triceps muscle is to extend the forearms, and to do this, it must work in conjunction with the biceps.


“The biceps pull the bones of the forearm closer to the upper body, while the triceps help bring the forearm back into an extended

 position,” says Bethany Stillwagon, an American College of Sports Medicine-certified personal trainer based in Raleigh, North Carolina.


The triceps brachii also helps stabilize and promote healthy shoulder joints - and whether you play sports or just do daily activities, you need your triceps to be strong.


Best tricep exercises

Here are six of the best triceps exercises designed by Stilwagon that can go with any upper body strength workout.


Do them after you warm up with some big muscle exercises, or include them in the second half of your arm strengthening exercises:


1- Classic (or Modified) Push-Up

The classic (or modified) push-up is one of the most powerful triceps exercises.


How to perform the exercise:

Get down on the floor on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips.


Lift your knees off the floor and extend your legs behind you so that the body is in one long row from head to toe.


 Slowly bend your elbows at a 45-degree angle and lower yourself toward the floor until your chest is almost touching the floor (or as far as possible).


Push yourself back to the starting position and repeat.

To facilitate this, keep your knees on the floor and keep a straight line with your body from your head to your knees.


2- Parallel Tricep Dips


 One of the best triceps exercises is the parallelogram.

How to perform the exercise:

Sit on a chair or bench with your hands on the bench next to you and your feet flat on the floor.


Lift your butt off the chair and from this position, lower your body toward the floor until your arms are bent at a 90-degree angle.


Push yourself back to the starting position and repeat. To make it more difficult, do this with your legs straight out, heels on the floor and toes up, taking care to keep your bottom off the ground.


 For more of a challenge, place both feet on another bench.

3- Tricep Press Downs


The triceps pushup is one of the hardest triceps exercises.


How to perform the exercise:

Stand with a resistance band in your right hand, place your right hand in front of your left shoulder, and your right arm on your chest.


Wrap the other end of the tape around your left hand.

 Begin with your left arm bent roughly at a 90-degree angle with your left elbow bent close to your body and maintaining tension in the bar.


Press your left hand toward the floor until your left arm is fully extended. Relax to get started.

Repeat for the full number of repetitions, then switch sides for one set.


4- Tricep Extensions


Triceps curls is a triceps extension exercise.


How to perform the exercise:

Sit or stand with a dumbbell in each hand.

Spread your arms straight, bend them at the elbows, then lower the dumbbells behind your head. (If this is too difficult with a weight in each hand, hold one weight between both hands.)

 Extend your arms straight back to the starting position and repeat.


5- Skull Crusher


Skull crusher is one of the dumbbell triceps exercises.


How to perform the exercise:

Lie facedown on the floor with your feet on the floor and your knees bent.


Hold a dumbbell in each hand and raise your arms above your chest.

Your wrists should be directly above your shoulders and your palms should face each other.


Without moving your elbows, bend your arms and lower the weights to the sides of your head. Extend to starting position and repeat.


6- Exercise on the chest at the narrow level Narrow Chest Press


Another dumbbell tricep exercise is the chest press.

How to perform the exercise:

Lie facedown on the floor with your feet on the floor and knees bent.

Hold a dumbbell in each hand and extend your arms over your chest, with your wrists directly above your shoulders and your palms facing each other.


Bring the weights together to touch.

Slowly lower the dumbbells toward your chest, keeping your elbows folded at your sides.


Extend the arms to the starting position and repeat.

  tricep workout schedule


Here are the best triceps workout schedules with pictures:


Target muscle exercises Number of repetitions Rest period after sets Rest period after exercise

Triceps Extension 3 sets in 12 repetitions, 10 to 15 seconds, 60 to 90 seconds

 Triceps cable Pushdown

3 sets of 12 repetitions

10 to 15 seconds

From 60 to 90 seconds

 Triceps Dips

3 sets of 12 repetitions

10 to 15 seconds

80 to 120 seconds

Triceps Extension is among the best exercises for strengthening the triceps muscle.


Triceps cable pushdown is indispensable for triceps buildup


Triceps Dips is one of the complementary exercises to increase the triceps muscle


The best triceps brachii exercise will maximize the efficiency of all three heads of muscles during their full range of motion.


This can include moves that target the triceps brachii muscle simultaneously or that shift focus to just one at a time.


Try a combination of near-grip pushups while push-ups, triceps dips, overhead cable extensions, cable rope triceps extensions, and lying triceps extensions, also known as skull crushes.


tricep exercises for beginners

As a beginner, targeted arm training may not be necessary to reap some gains in the gym. 

However, if you're specifically looking to add mass for your triceps brachii, remember that it's important to prioritize repetition and mindful practice over lifting the heaviest weights possible.


It should be noted here that strength training is a long way to go, so prepare yourself for success by building good habits early on. It is indicated here that pie and tricep exercises may be useful in this regard.


Here are two of the best triceps exercises for beginners:


Rope Pushdown

How to perform the exercise:

Hold the rope in a good position.

Pull your arms down and squeeze the triceps at the end.


 Slowly let your arms bend back to feel the stretch on the way up.

Choose a weight that keeps the focus on the triceps and not other muscle groups.


 Lower the weight if you feel it in your back or if you are swinging. Very effective with straight mounting tape as well.


This exercise is performed in 5 sets, and repeated 12-15 times, with 30 seconds of rest.


Dumbbell Kickbacks Workout


How to perform the exercise:

Get dumbbells and an upright bench.


Place one knee and one hand on the bench.

Make sure your back is parallel to the seat and your elbow is at 90 degrees.


Lift the dumbbells back so that your arm is completely straight and parallel to your back.


Control your arm back down to 90 degrees without falling straight down.


Switch to the other arm immediately after performing the set with one arm.


Do this exercise in 3 sets and repeat it 24 times with each arm, taking 30 seconds to rest.


 How do I build triceps quickly?

The fastest way to build strong triceps is to incorporate triceps exercises that target that muscle area, including the triceps brachii. You will need to perform it regularly, gradually increasing the weight

 as you get stronger. This will continue to stimulate your muscles to build mass as well as strength as they repair.


Just remember, it won't happen overnight but with the right diet and consistency, you can start seeing results in just a few months.


 What triceps exercises work all the triceps brachii muscles?

Diamond pushups are a great way to efficiently work the triceps and brachii muscles simultaneously, as are bench presses, kickbacks, and triceps presses.


 Do 100 pushups a day pay off?

Doing 100 push-ups a day can seem like a good fitness challenge. However, you may not get the results you want. If you are a beginner, you will likely see some positive changes, including increased strength and improved physical efficiency.


This is also a great way to get into the habit of exercising every day. However, performing 100 push-ups each day does not allow your body time to rest and repair, which is necessary to increase strength and mass for extended periods. 


It's also not a very well-balanced exercise, because you're only training one muscle group in one way and not increasing the resistance.

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