Triceps is the second major muscle of the arm ,it lie on the upper portion of the arm exactly on the back of the arm

 

Triceps is the second major muscle of the arm ,it lie on the upper portion of the arm exactly on the back of the arm its known as the back side of the upper arm , its a large muscle.

The triceps is considered to be the responsible for the elbow extensions.

The triceps exercises is always advised to be done along with Chest program , as during the chest workout the triceps muscle is also involved in most of exercises , below is a Triceps program it can be used with Chest Day , or separately  during a cardio or mixed program :

 

Exercise 1:

Triceps Pushdown  x 4 Sets

1. Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
2. Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. This is your starting position.
3. Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
4. After a second hold at the contracted position, bring the bar slowly up to the starting point. Breathe in as you perform this step.
5. Repeat the movement for 16 times.

Equipment Required

 

 

 

 

 

Exercise 2:

Cable Rope Overhead Extensions x 4 Sets

1. Attach a rope to the bottom pulley of the pulley machine.
2. Grasping the rope with both hands, extend your arms with your hands directly above your head using a neutral grip (palms facing each other). Your elbows should be in close to your head and the arms should be perpendicular to the floor with the knuckles aimed at the ceiling. This will be your starting position.
3. Slowly lower the rope behind your head as you hold the upper arms stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.
4. Return to the starting position by flexing your triceps as you breathe out.
5. Repeat the movement for 12 times.

 

Equipment Required

Exercise 3 :

Parallel Bar Dip x 4 Sets :

1. Stand between a set of parallel bars. Place a hand on each bar, and then take a small jump to help you get into the starting position with your arms locked out.
2. Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent.
3. Reverse the motion by extending the elbow, pushing yourself back up into the starting position.
4. Repeat the movement 10 reps.

 

Equipment Required

 

 

 

 

 

Exercise 4:

Triceps Dumbbell KickBack x 4 Sets

1. Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.
2. Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm.
3. After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.
4. Repeat the movement 12 reps.

Equipment Required