Top 5 triceps exercise for mass building ||#bodybuildingGyan

Triceps mass gain top 5 exercise most effective triceps exercise|bodybuildingGyaan|

1.Exercise 1:: barbell skull crusher

Yah exercise triceps ki eak bhut hi behtreen exercise hai is exercise ko lgate huye hame bhut hi dhyan se is exercise ko Perform karna hai es exercise ko lgane ke liye hame hame eak flat bench our barbell ki aawsakta hogi. Is exercise ke aapko 3 set lgane hai rap 15, 12 , 10 lga sako yesa hi weight select karna hai. Yah exercise aapke long head of triceps ko jyada hit kregi. Long head hmare lat ke sath jude rahte hai. Is exercise mai aapke hand barbell mai close hone chahiye jese ki image mai dikhaya gya hai.

2.Exercise 2:: Triceps pushdown

Ye exercise triceps ki eak bhut hi famous exercise hai jise har koi aasani se lga sakta hai our ye exercise aapake triceps ki muscle mai mass gain karne mai sabse behtreen exercise hai . Es exercise ko Perform karne ke liye aapko rope ya small bar ka use karna hai apni rope Machine mai our is exercise mai aapko pura Extend karna hai our pura range of motion krna hai is exercise ke bhi aapko 3 set 15,12,10 ke lgane hai. Yah exercise bhi aapke long head of triceps ko hit karti hai jo ki pure arm ka sabse bda hissa hota hai. Fig. Below

3. Exercise 3:: Triceps press

Triceps press bhi eak bhut hi effective exercise hai is exercise mai aapko eak machine yani ki dips machine ki jarurat hogi but yadi aapke pass ye machine uplabdh nhi hai to aap triceps dips lga sakte hai is exercise ko aapko bhut hi slow karna hai fully contract and full stress karna hai. Isme aapko apne rap bda dene hai app jitna jyada rap lga sakte hai body weight se lgaye aapka muscle bhut jaldi grow karega aap is exercise ko ghr mai bhi lga sakte hai. Yah exercise aapke short head of triceps ko jyada target karti hai. Fig in this exercise below⬇⬇.

4 Exercise 4:: Dumbbell overhead extension

Is exercise mai aapko Heavyweight ka istemaal karna hai apni straight ke According, exercise karne se pehle aap dekh le ki aapke pure solder extension pura hona chahiye wrna aapka solder pain kar sakta hai strech bhut jaruri hai aapko is mai dumbbell aapke hand se triangle shape mai pakda hona chahiye our dumbbell aapke head ke lgbag pass hona chahiye jese ki neeche fig mai dikhaya gya hai. Is exercise ke aapko 3 set 12 10 8 rap ke lgane hai our har eak set mai weight increase kare.

5 Exercise 5:: Barbell triceps presses

Yaha eak bhut hi achhi exercise hai triceps ki ye aapke mid head of triceps ko hit karti hai but kam log is exercise ke baare mai jante hai. To aapko is exercise ko bhi apne triceps workout mai samil karna hai. Is exercise ko perform karne ke liye aapko eak flat bench par pith ke bal letker easy bar ko close pakarker apne solder ke pass rakhna hai fir barbell ko press karte huye uppar uthana hai our is angle mai uthana hai ki pura jor aapke triceps muscles par aaye. Is exercise ke bhi aapko 3 set lgane hai 15,12,10 ke. Bhut effective exercise hai.

Dosto is article mai mene aapko 5 top triceps exercise ke baare mai btaya hai 1 month fellow kro aapko result mil jayega agr Hmari di huyi jankari aapko aachi lagi our aapko in exercise se achhe result mile to plz yll comment karke jarur btana
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