Want to enlarge hand muscles? Look at the triceps
Everyone looks at the biceps from the beginning to enlarge the muscles of the hand. But just as important as the biceps is for large muscles, so is the triceps. In fact, two-thirds of our arms are triceps. So for big muscles start triceps exercises now.
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If you look at the picture above, you will understand why triceps is so important for a workout.
Workouts
Today we will discuss some of the beginner level exercises of the triceps. Here I will only talk about the workouts that you can do at home.
Close Push Up
There is no 2nd exercise like pushup in case of free hand workout. An exercise affects your chest, abdomen, biceps, triceps. Today we will see the method of giving maximum pressure on the triceps with pushup.
Notice the position of the hand in Figure 1. Keep pushing with your hands in this position. Then it will take a triceps. In the first case, try to give 3 sets of pushups at 15 o'clock. Next slowly increase the set and reps. You can put something high in the chair or bed to bring variation. But that is not the beginning. 1/2 month later.
Bench Dips
Put your hands on any of the beds, benches, chairs as shown in the picture, spread your legs straight in front. Bend down as shown in the picture with full pressure on your hands. Get up again. Try to keep the legs straight. Then there will be more pressure on the triceps.
Dumbbell Kick Back
Another effective exercise for triceps is dumbbell kickback. Bend the body like in the picture and take both hands behind your back. The elbows should be along the back and when the hands are straight, the elbows should not move. Then you will see how much pressure can be put on the triceps with this simple workout. When exercising at home, you can take a bottle of water instead of dumbbells.
Footnote:
As a beginner, you can do these exercises at home for the time being. Try 3 sets with 15 reps. In addition to exercise, triceps rest is also needed. So it is enough to follow these exercises 2 to 3 days a week.
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