Best triceps workout: 3 Superset Workout for Triceps

Everyone wants to make bigger and muscular triceps. If you want to give a good shape your body your triceps should be in good shape. I will tell you some good exercise for killer triceps. When you doing exercise feel the pressure which point and muscle, you are doing for keep in your mind that point and do it again with more energy and more pressure. It gives you the best results.

Nutrition:

This all workout is depended on your diet, take some good protein food like eggs, tuna, salmon, nuts, beans and more after this the results will be amazing.

3 supersets make your Long Head, Medial Head, Lateral Head massive shape.

Workout for Bigger Triceps:

First Superset-

Warm up yourself and doing four sets each of divided into two parts A and B.

Diamond press-up Work

Sets-4 Reps-6-14 Rest-60sec

Tip: It’s a very tough variation of the press-up that makes your triceps so tight.

• Make a form of diamond shape with your thumbs and fingers, down your chest on the floor.
• Press-up up and don't lock your both arms.

Second Superset-

Triceps dip Work

Sets-4 Reps-6-14 Rest-60sec

Tip: it’s so effective and you can get very good results.

Direction

• Hold both bars near your chest up and abs and glutes engaged.
• Bend your both elbows to lower yourself as far as you can.
• Press back up yourself powerfully, without locking out your arms at the top.
• Make sure make the full grip on both bars.

Third Superset-

Cable Rope Overhead Triceps Extension

Sets-4 Reps-6-14 Rest-60sec

Tip: Using a cable keeps near your both elbows near your head for best results.

Direction

• Stand and make grip your both legs and holding double-rope hands always behind your head.
• Press upwards to straighten your both hands.
• Return slowly to the start position.

Straight Bar Cable Press down-

Sets-4 Reps-6-14 Rest-60sec

Tip: Using a cable keeps tension on your both triceps for lifting and lowering part of each rep.

Tip: Make your both hands straight and near your chest.

Direction

• Stand straight, holding the double-rope in both hands.
• Keep your chest always up and press down to straighten your both arms.
• Squeezing your both biceps hard, return slowly to the start position.

Fourth Superset-

Decline close-grip press work-

Sets-4 Reps-6-14 Rest-60sec

Tip: Having tight your elbows to shift your side shifts the accentuation to your triceps.

Direction

• Lie with your back on a decline bench and holding EZ curl bar with a shoulder-width grip.
• Hold for two or three seconds and return to starting position.

Decline skull crusher work-

Sets-4 Reps-6-14 Rest-60sec

Tip: move your both hands through a good range of motion.

Using a close grip, lift the EZ bar and hold it with your elbows and lie on the bench. Your both arms should be perpendicular to the floor. This is your starting position.

Keeping the upper arms stable, lower the bar by allowing both elbows to flex. Inhale as you perform this portion. Pause the bar is directly above the forehead.

Repeat.