Tricep Workouts focus on your arms, especially working your triceps muscles. Tricep workouts also utilize the two surrounding muscle regions, your shoulders and forearms. Tricep Workouts require that you push yourself, but make sure not to use your body weight improperly.
Your upper triceps are best worked by Alternating Reverse Pull-Downs and Single-Arm Reverse Pull-Downs. The middle area of your triceps are defined by Overhead Tricep Extensions and Skull Crushers. Focus on the tricep muscles that you are trying to train. Make sure to let them do the work throughout your tricep workouts.
Push as hard as you can throughout the workout. Remember to breath in during the resting phases, and breath out during the power phases. Proper breathing is important during tricep workouts. For Tricep Pull downs, you want to inhale on the way down, as you let the dumbbells rest by the side of your body. Then, exhale on the way back up, as your arms bend.
Breathing correctly will help make your tricep workouts more effective. Breathing properly will help get the blood flowing to your triceps for proper muscle building. Also, this will allow you to have more oxygen ready. Often this will allow for more lifts throughout your triceps workout.
Tricep Workout Routine
Do 3 sets of each exercise. 8 reps of each exercise per set. On the first set, do drop sets. This means that when you’re done with the normal set, find smaller weights and continue to lift 6-8 reps. Continue to find lower weights, drop them down, do another 10-15 reps.
Tricep Workouts (17 Min) Routine- Routine Sets & Reps
- Overhead Triceps Extension
- Skull Crusher
- Bent-Over Overhead Triceps Extension
- Alternating Reverse Pull Down and Push Down
- Single-Arm Reverse Pull Down
This muscle building workout can be done by men or women. People often do tricep workouts 2 times per week. You can alternate bicep and tricep workouts, so that you’re working a different side of the arm each day. Also, you can add tricep workouts to days where you do upper body/chest workouts.
Tricep Workouts For Men
This workout is a typical tricep workout for men. The amount of reps will allow you to increase muscle strength, size, and definition. Decrease the amount of weight, and increase the amount of reps if you are looking to tone your triceps instead. The drop sets will help with triceps definition. For strength training and large muscle building, do less reps at much higher weight.
Tricep Workouts For Women
If you are going for bulked up muscles, stick to the recommended reps. However, if you are looking for a tricep workout for women, then do more reps at lower weight. Increase to 20 reps per exercise for a better triceps toning wokrout. Weave in cardio training right before and after your tricep workouts for maximum gain. This will allow you to burn calories, while you’re toning your triceps. The Rihanna workout is a good example of this. She always does cardio before and after her upper body workouts.
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