The triceps brachii muscle (Latin for "three-headed" muscle of the arm, it is called a three headed muscle because there are three bundles of muscle, each of different origin, joining together at the elbow) is the large muscle on the back of the human upper limb. It is the muscle principally responsible for extension of the elbow joint (i.e. straightening of the arm). Though a similarly-named muscle, the triceps surae, is found on the lower leg, the triceps brachii is commonly called simply the "triceps".
Huhh!!!So,Looking for a Tricep Workout to shred your triceps from top to bottom
FACT: Tricep muscle makes up about 2/3 of total arm mass.
I Got Exactly 4 Workouts for a perfect ripped tri's
tricep extension(sitting)
lying tricep extension
Each Exercise 3-4 sets, with a gap of 60 sec in between.
Do not go with heavy weights , take a weight which you are comfortable with.
Trouncing your Trisceps-Advanced techniques-tricep extension(sitting)
Exercise Instructions:
The lying tricep extension (AKA skullcrusher) is one of the best tricep building exercises there is. Sit on the end of a flat bench width a barbell on your thighs. Grip the barbell with an overhand (Palms facing down) with your hands about shoulder width apart. Bring the bar up to your chest and lay down on your back. Extend your arms straight up above your chest. Keeping your elbows fixed in place and not pointing out, slowly lower the bar until it is about an inch from your forehead (hence the name skullcrusher!). Pause, then slowly extend your arms back to the starting position. Do not lock your elbows out, then repeat for desired reps.
Tips & Advice:
It's very important that you keep your elbows in during the set. Your elbows will have a tendency to flare out as you move the weight, you must keep them pointing forward. Keep the rep timing slow and control the weight. And finally, don't lock your elbows out at the top of the movement, this will take the tension off the triceps.
* Set the bench at around knee-height.
* Rest your left hand on the bench beneath your left shoulder and place your left knee on the bench in line with your top abs.
* Your upper body should be horizontal, with your right upper arm in line with your torso.
* Let your right forearm and the dumb-bell hang straight down.
* Press the weight straight back, moving only at your elbow.
* Keep the rest of your body in the same position throughout.
* Squeeze your triceps at the top of the move.
Triceps press down
* Set the cable at head height.
* Grab the bar and stand upright with your back straight and your elbows tucked into your sides.
* Keep your feet apart, or place one in front of the other if it helps you balance.
* Pull the cable down until your hands touch your thighs and squeeze your triceps at the bottom of the move.
* Don't lean forward to aid the press.
