assalamu alaikum to all my viewers and how are you all
I'm back again with a new workout post
And in today's workout post, I'll tell you that how can you train Tricep muscle at home with the help of dumbbells
But some exercises will be body weight as well.
In this post, we'll perform 6 exercises which I divided in 3 groups
In each group, we'll perform 2 exercises in super set in which one will be with dumbell and one with body weight.
So that you can hit your tricep muscle properly and can train all three heads properly.
Let's start our post.
Before starting the exercise, let's do a quick pushups challenge.
I did 53 in 30 seconds. You can also create this challenge for which you have to download
Furo sports application and create your challenge there.
After creating the challenge, throw it to your friends and see who wins.
You can also share your challenge with your friends on Facebook and Whatsapp through challenge link.
Let's start our exercise.
First exercise which I'm performing is Lying dumbbell extension for which you need to lie down on the floor
Bend both your knees, lift the dumbbells and elbows should be straight.
After that bring the dumbbells down bending the elbows and
To increase range of motion, bring dumbbells below your forehead
And from here, without moving your elbows, push upwards
So means you have to bring the dumbbells down slowly
Hold × 3 And you can kick up fast
So that you feel good contraction in triceps.
Whenever you kick the dumbbells up, breathe out.
Make sure your elbows don't move much
And as soon as you complete your 15 reps, go for the second exercise of super set without any break.
And second exercise is Bodyweight tricep extension
You need to perform this exercise with extra care.
For doing this, your hands will be like this and make sure your elbow comes below your shoulder
After that go on toes and from here push your elbows up with your palm and squeeze your triceps
Just make sure that your going down in a controlled way and again breath out while coming up.
Do it in a controlled way so that you can feel the tension in your tricep muscle
As soon as you complete 12 reps, that will be your one set and you've to do number of sets 3.
Next exercise which we're performing is Close grip dumbbell tricep press.
To do this, lie down on the floor, bend your knees and lift both the dumbbells
After that join the dumbbells and then bring down to the lower chest keeping the elbows close
And from here, push the dumbbells with tricep muscle till the time your elbows become straight and tricep squeezed
If you'll lift your head in this exercise, then the engagement of your tricep muscle will increase
Lift easily and breath out,
Focus on your tricep muscle, in a controlled way.
As soon as you complete 15 reps, go for the next exercise of super set without taking break.
And exercise is Bodyweight skull crusher.
For doing this, you need a platform on a height, approximately a little lower than your pelvic bone.
After that place both your hands on the platform and go back
Your body will be on your toes and go down with focusing on your tricep
And and come up involving your triceps, straight your elbows and squeeze your triceps and breathe out.
As soon as you complete your 12 repetitions, your 1 set will get completed and perform 3 sets like this
In the last group, we're doing Tricep kickback.
For doing this, knees soft and bend from the pelvic bone
Lift your chest and core tight and after that place both your elbows in sides and from here,
Kick the dumbbells with the help of triceps
You can jerk a bit in this exercise so that you can hit your tricep muscle.
Whenever you kick the dumbbells, breath out.
As soon as you complete your 15 repetitions, go ahead for the second exercise without any break.
The next exercise of the super set is Back dips.
For doing this, keep both hans at hip width and keep your body on heels
Pelvic bone will be close to the bench and ho down from here, focus on tricep muscle
and easily straighten the elbows by squeezing the triceps and breathe out
Remember that your back will be close to the bench while going up and down motion
Core tight and lift easily Breathe out
As soon as you complete 12 repetitions, that will be your 1 set.
You have to perform 3 sets and with this your triceps workout will get finished.
So this was our today's post I hope you liked it
Keep loving the website NGF NOMI, keep sharing the post
I'll keep making these informational
Take care, take care of your health
Till then goodbye,
