5 Day Dumbell Triceps workout

 

This 5 Day, Dumbell Workout program makes your triceps bigger and strong.

A developed set of triceps creates the arm size that the majority of lifters seek. It’s something that Bicep Curls alone just can’t achieve. But there are performance-based reasons why the triceps should be well-trained.

A 5 Day Dumbell workout is one of the best to strengthen or beef up your upper body, and its benefits include.

1. One-Arm Triceps Extension

Standing up and grab one dumbbell with one hand behind your head, elbow at a 90-degree angle, upper arm straight up. lift up the dumbbell with one hand until your arm is on the edge of being fully extended and slowly lower it back after a short pause. Alternate after a group. Keep your upper arm still throughout.

2. Seated Triceps Extension

Sit down on a bench and hold one dumbbell in each hands behind your head, elbows at 90-degree angles, upper arms straight up. lift the dumbbell with both hands until your arms are on the edge of being fully extended and slowly lower it back after a brief pause. Keep your upper arms still throughout.

3. Triceps Kickback

Put your knee and hand on a bench and grab a dumbbell together with your other hand, palm facing your body, upper arms parallel to your body. drive the dumbbell back by extend your elbow and consent it to slowly come again after a brief pause. Keep your upper arm still throughout.

4. Lying Triceps Extension

Lie down on your back on a bench & hold a dumbbell in both hand, palms facing up, upper arms pointing the ceiling. lift up the dumbbells by extend your elbows and permit them to slowly return after a brief pause. Keep your upper arms still throughout.

5. Triceps Bench Press

Lie down on your back on a bench and hold the dumbbells on your sides just above your chest, palms facing one another. Push the dumbbells straight up until your arms are on the brink of being fully extended and slowly lower them back after a brief pause. Breathe out when pushing the dumbbells up and exhale when lowering them backtrack.

6. Close Grip Dumbbell Push-Ups

Start by placing the dumbbells under your chest and extend your body to try to do a push-up. As you bring your body closer to the bottom, ensure your chest touches the dumbbells.