TOP 3 EXCERCISE FOR 3D TRICEPS

1.OVERHEAD TRICEP EXTENSION

Overhead Triceps Extension – Description

The Overhead Triceps Extension is an isolation exercise that targets the long head of the triceps, which is the largest part of the triceps muscle. It’s performed by lifting a dumbbell, EZ-bar, or cable overhead and extending the arms fully, engaging the triceps throughout the movement.

This exercise is typically done:

• Seated or standing
• With one arm or both arms
• Using free weights or cables

It’s especially effective for creating tricep size and definition, making it a go-to for upper arm development.

✅ Advantages of Overhead Triceps Extension

1. Emphasizes the Long Head of the Triceps
   • Stretches and works the long head more than most tricep exercises, helping to build fuller and longer triceps.
2. Improves Arm Size and Shape
   • Adding this to your routine enhances overall upper arm mass and definition.
3. Versatile Equipment Options
   • Can be performed with dumbbells, barbells, cables, or resistance bands, making it adaptable for home or gym workouts.

2.ROPE PUSHDOWN

2.ROPE PUSHDOWN

Rope Triceps Pushdown – Description

The Rope Triceps Pushdown is a cable-based isolation exercise that targets the triceps, especially the lateral and medial heads. It is performed using a cable machine with a rope attachment, where the user pushes the rope downward by extending the elbows, fully contracting the triceps at the bottom of the movement.

This is one of the most popular and effective exercises for building triceps strength and definition, often used as a staple in arm workouts.

✅ Advantages of Rope Triceps Pushdown

1. Triceps Definition and Size
   • Effectively targets all three heads of the triceps, especially the lateral head, helping build thicker and more defined arms.
2. Greater Range of Motion
   • The rope attachment allows for outward flaring at the bottom, maximizing triceps contraction and muscle engagement.
3. Improved Muscle Isolation
   • Keeps tension on the triceps throughout the movement, minimizing assistance from other muscle groups.

3.TRICEP DIPS

Tricep Dips – Description

Tricep Dips are a powerful bodyweight exercise that primarily targets the triceps, while also engaging the shoulders and chest to a lesser extent. The movement involves lowering and raising your body using your arms, typically performed using parallel bars, a bench, or even a dip station.

This compound movement is excellent for building upper body strength and is suitable for both home and gym workouts.

✅ Advantages of Tricep Dips

1. Bodyweight Strength Builder
   • Uses your own body weight for resistance, helping develop functional upper body strength.
2. Highly Effective for Triceps Development
   • One of the best compound moves to build size and definition in the triceps.
3. Minimal Equipment Required
   • Can be done using a bench, chair, or bars, making it a great option for home workouts or outdoor training.

Perfect Tricep Schedule

Train your triceps two times a week and atleast give them 12-13 sets with a rep range og 12-10-8-6