6 best tricep dumbell Workout .

6 best tricep dumbell Workout 

Introduction, 

Hello friends and welcome back to our website.In tody article. I'll tell you that how can you train Tricep muscles at home with the help of dumbell. 

But some exercises will be body weight as well.in this article 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 triceps muscle properly and can train all three head properly. 

Let's start our article. 

1st exercise.

Line dumbell Extension- 

1.first exercise which we are performing is lying dumbell Extension for which you need to lie down in the floor. 

2.Bend your both knees ,lift the dumbells and elbows should be straight.

3.After that brings the dumbells down bending the elbows and to increase range of motion, bring dumbells below your forehead. 

4.And from here,without moving your elbows, push upwards.

5.Hold×3x 

And you can kick up fast .So that you feel good contraction in triceps. 

6.Whenever you kick the dumbells up ,breathe out.

7.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.

8.no of sets 3 ,no of repetition 15

2nd exercise 

Body weight triceps extension-

1.you need to perform this exercise with extra care.

2.For doing this your hand will be like this and make sure elbows comes below your shoulder.

3.After that you go on toes and form here puch your elbows up with your palm and squeeze your triceps. 

4.Just make sure that your going down in a controlled way and again breathe out while coming up.

5.Do it in a control way so that you can feel the tension in your triceps muscles. 

6.As soon as you complete 12 reps, that will be your one set and you have to do no of sets 3.

3rd exercise

Close grip Dumbell triceps press- 

1.To do this exercise, lie down on the floor ,bend your knees and lift both the dumbells. 

2.After that join the dumbells and then bring down to the lower chest keeping the elbows close. 

3.And from here ,push the dumbells with triceps muscle till the time your elbows become straight and tricep squeeze. 

4.If you'll lift your head in this exercise, then the engagement of your tricep muscle will be increase.

Lift easily and breathe out.

5.Focus on your tricep muscle ,in a controlled way.After soon as you complete 15 reps, go for the next exercise of super set without taking break. 

4th exercise 

Body weight skull crusher-

1.For doing this exercise ,you need a platform on a height, approximately a little lower than your pelvic bone.

2.After that you placed both hands on the platform and go back ,your body will be on your toes and go down with focusing on your triceps.

3.And come up involving your triceps, straight your elbows and squeeze your triceps and breathe out.

4.As soon as you complete your 12 repetition, your first set will be completed and perform 3 sets like this.

5th exercise 

Tricep kickback- 

1.For doing this exercise, knees soft and bend your pelvic bone.

2.Lift your chest and core tight and after the place both your elbows in sides and from here.

3.Kick the dumbells with the help of triceps. 

4.You can jerk a bit in this exercise so that you can hit your tricep muscle. 

5.Whenever you kick the dumbells, breathe out. 

6.As soon as complete your 15 repetitions,go ahead for the second exercise without any break. 

6th exercise 

Back dips - 

1.For doing this exercise, keep both Hans at hip width and keep your body on heels ,pelvic bones will be close to the bench .

2.and go down from here focus on your tricep muscle and easily straighten the elbows by squeezing the triceps and breathe out.

3.Remember that your back will be close to the bench while going up and down motion. 

4.Core tight and lift easily and breathe out.

5 .As soon as you complete 12 repetitions,that will be your 1st set.

You have to perform 3sets and with this your triceps Workout will get finished. 

So this was our tody article, I hope you liked it.keep loving the article,keep sharing the articles.i will keep making informational article for you.

Good bye and love you 

Take care and take care your health. 

Namaste