Working on the triceps is very important to have defined arms, and to avoid that horrible jelly-like look when making movements as simple as the gesture we make when we say goodbye from a distance. If you want to have defined arms, with good muscle tone and have the confidence to wave your arms and know that nothing is going to move too much, do this simple but very intense and effective routine that will give you the incredible triceps you want.
Triceps routine
1. Funds
This is a very versatile exercise that you can do using a bench, parallel bars, using body weight or helping yourself with an assisted machine if you don’t have enough strength yet; on the other hand, if the weight of your body becomes very easy to lift, you can add weight with a belt that allows it.
In all variants you must keep your trunk straight so that the greatest work of the movement is done by your triceps, reach a 90 degree angle when you go down and do not fully stretch your elbows when you go up.
2. Overhead Dumbbell Tricep Extension
Perform this exercise sitting down to avoid compromising your back. Keep your elbows close to your head at all times, you just have to move your forearms to raise and lower the dumbbell behind your head.
3. High pulley triceps extension with rope
When you use the rope attachment instead of a bar to move the pulley you ensure maximum contraction of the triceps, especially the lateral head. Perform controlled movements, concentrating on contracting the muscle well and holding it for at least a second in the final part of the movement.
How to do the routine?
- Perform 3 sets of each exercise, with a rep range that will make you reach muscle failure .
- The standard rep range is 8 to 12 reps, but this can vary depending on your physical condition – the important thing is to perform each rep in the correct form.
- Rest 30 seconds between sets, and 2-3 minutes between exercises.
Performing this routine 2 times a week is more than enough for you to start seeing spectacular results in no time!
