5 Best triceps exercise to Do In Gym&Physical Fitness

Want to add some serious size to your arms then these exercise are for you.

Curl after curl won't build sleeve-busting arms. Sorry for this bad news,you need to spend less time on your biceps,and dedicate a bit more time on your triceps.

Why Triceps Exercise Are So Important

Your triceps comprise of more than two- third of your arm mass. Building thicker, more developed tricep muscles makes your entire arm look gun-worthy rather than pistol-friendly. But horseshoe triceps aren't just for show.they also play a significant role in some of the most effective and popular exercises,like the press-up and bench press.

In fact,triceps strength(or lack of), of usually the limiting factor in many pressing movements. Simply put, your bench,press up and other presses will only go as far as your triceps can take them.

So ,step away from the dumbbell rack, and start with these moves. Incorporate the following exercises into your routine

1. Close grip Bench press:-

The bench press is a great tricep exercise to work your chest arm or core.But a simple change in grip can help expand your arms.

Placing your hands closer together makes it so your triceps have to work harder,which can lead to a new growth and more strength.

How to do:-

• Grasp a barbell with an overhand grip that's shoulder-width apart,and hold it above your sternum with arms completely straight.

• Lower the bar straight down,pause and then press the bar back up to the starting position.

2 Rope Triceps Pushdown:-

This move zones in on your triceps- but only if you do it right. If you use too much weight, you'll involve your back and shoulder muscles,defeating the purpose. If you can't keep your shoulders down, lighten the weight.

How to do:-

•   Attach a rope handler to the pulley of a cable station. Bend your arms and grab the bar with an overhand grip, your hands shoulder-width apart. Tuck your upper arms next to your sides.
• Without moving your upper arms,push the bar down until your elbows are locked. Slowly return to the starting position.

3 Triceps Dips(Advanced):-

Because you're lifting your entire bodyweight, your triceps have to work against a much heavier load than they would in a triceps-isolating exercise.

 

How to do:-

• Hoist yourself up on parallel bars with your torso perpendicular to the floor;you'll maintain this posture throughout the exercise.
  (Leaning forward will shift emphasis to your chest and shoulders.)
  • Bend your knees and cross your ankles.Slowly lower your body until your shoulder joints are below your elbows.(Most guys stop short of this position.)
  •  Push back up until your elbows are nearly straight but not locked. If you have shoulder issues, skip this move.

  4 Overhead Triceps Extension:-

  When you work your triceps, you might forget there are three parts to the muscle: the lateral head, the medial head, and the long head. The last part might not always get the attention it deserves- unless you're regularly  doing exercises like this one, with your arms over your head to isolate the long head.
  
  

  How to do:-

  • Sit on a bench and grab one dumbbell. From a diamond shape with both your hands to grip hands to the top end of the weight. Raise the dumbbell over your head, keeping your elbows up and your core tight.
  • • Lower the dumbbell down the top of your back by bending at the elbow, maintaining your strong chest and keeping your shoulders still.
    • Raise the weight by fully extending your arms, pausing for a count to squeeze at the top of the movement.

    5 Skullcrushers(Lying Triceps Extensions) :-

    While there are many variations of this move, they all have one thing in common: elbow extension.As the upper-arms are locked in position, the long and lateral triceps heads are called into play. Increasing the angle of the bench(inclined bench) will work your triceps long head. Doing the movement on a decline bench places more emphasis on the lateral triceps head.
    
    
     

  How to do it:-

  • Grip the EZ bar  on the inner grips using an overhead grip and extend your arms straight up.
  • Keeping your  elbow fixed and tucked in, slowly lower the bar until it is about an inch from your forehead.Always keep your upper arms perpendicular to the floor.
  • Slowly extend your arms back to the starting position without locking your elbows.

8 Best Bicep Exercises to Build Muscle&Physical fitness

Want guns? I have the ultimate plan for you.

We all want bigger biceps. They look great in well-fitted t-shirt, look even better out of them,and help compliment a well- defined torso.

Some people will say exercising your biceps is stupid. But some days we just long for the pump. And there's no shame in that.

10 best exercise for biceps:-

1.Standing Dumbbell Curl

It's a fan favourite for a reason. Nothing targets your biceps more than the curl. But it's important to manage your weights accordingly. Wildly swinging and arching your back in order to lift the dumbbell is a waste of time, and could cause injury.Keep is slow, keep is controlled and focus on squeezing your bicep as you lift.

How to do:-

• Stand holding a dumbbell in each hand with your arms hanging by your sides.
• Ensure your elbows are closer to your torso and your palm facing forward.
• Keeping your arms stationary, exhale as you curl the weights up to shoulder level while contracting your biceps.

2 Hammer curl:-

The main difference is in detail, specifically the way you hold the dumbbell. By flipping the dumbbell on its side helps transfer more of the work form your biceps brachii to your brachialis- that's the muscle that makes your arms look thicker.

Progress:Cable Rope Hammer Curl

Why: The cable machine keeps a more steady and constant load on the biceps for longer which will elicit more growth.

How To Do:

• Let a pair of dumbbells hang at arm's length next to your sides with  your palms facing your thighs.
• Don't move your arms, instead, bend your elbows and curl the dumbbells as close to your shoulder as possible.
• Pause at the top-remember to squeeze- before slowly lowering the weight back to the starting position.
  

3 Incline Dumbbell Curl:-

Setting to a bench to incline puts more pressure in the long head of your biceps branchii because you're now working from a deficit. You're starting from point where you have less leverage than normal. Note:as this exercise requires more effort you must go for light weights.

How to do:-

• Start by lying your back against a bench that is set to a 45-degree in incline position.
• Bend your elbows and curl the dumbbells as close to your shoulders as you can.
• Next, lower the weight slowly back to the starting position, ensuring you completely straighten your arms.

4 Zottman curl:-

 There are many exercises that target our biceps's major 3 muscles.- the biceps brachii, brachillis, and brachioradialis. By rotating form an underhand to an overhand grip halfway through the move, the zottman curl hits all areas of your bicep.

How to do:-

• With your dumbbells hanging by your side,turn your arms so your palms face forward.
• Without moving your upper arms, bend your elbows and curl the dumbbells towards your shoulder.
• Pause,then rotate the dumbbells so your palms face forward before slowly returning back to your starting position.
  

5 Decline Dumbbell curl:-

Lying down on chest will help isolate your biceps as you have no weight running through your legs and core muscles. Change up your grip to help target different parts of your bicep.

How to do:-

• Lie on chest against a bench that's set to a 45- degree incline. Bend your elbows don't move your upper arms. And curl the dumbbells up to your shoulders.
• Pause, then lower back to the start position.

6 Barbell Bent-over Row:-

According to research our biceps are most active while pulling.As the row requires many muscles to perform, you'll be able to use a much heavier weight than you would curling while still maintaining good form and function.

How to do:-

• With slightly flexed knees,hinge over from the hips.
• Maintain a neutral spine with your elbows behind you and hold for one second before controlling the load back down.
• Ensure the line of the pull is into the sternum.

7 Chin-up:-

One of the most effective but not the easiest move to master.Do it properly,and,along with your arms, your shoulders and back will get a serious workout too.

How to do:-

• Grab the bar with your palms facing towards you and a grip that is narrows than shoulder width.
• Pull yourself up until your head is above the bar.Slowly lower back to the start position.

8 Regular EZ Bar Curl:-

The bar let you to load more weights than you would with a curl while still maintaining good form and without putting too much pressure through your elbows and forearms.

How to do:- 

• Hold the EZ bar in front of your thighs with an underhand, shoulder-width grip.
• As you breathe in, curl the bar until your hands are at your shoulders.
• Squeeze your bicep then lower under control.

7 best exercise for core & physical fitness

It's no secret that strengthening your core is a great thing to do. When I say core, I'm talking all the muscles that make up the trunk of your body-the ones that support your spine and keep your body upright, allow you to twist to the side, and stabilize your body when you lift something heavy( be that a weight  or a suitcase). A strong core is not only incredibly helpful for developing your overall strength and fitness. But it's just essential for everyday life. It can even help reduce lower-back pain. Basically, we can all benefit in some way from some regular core-strengthening work.

Now, there are obviously tons of core exercise you can do, and you probably know a handful already. But if you're looking for some new ideas, we've got you covered. Sure, traditional core exercise, like mountain climbers,leg lifts, and planks, are great. They get the job done. I however tend to get a little bored of doing the same things over and over again. Of course, consistency is a good thing, and also a great way to track your progress--but let's be honest, sometimes we all just need a new challenge to keep our fitness routines feeling fresh and exciting.

If you're looking for a new, challenging way to work your core, give the below dumbbell exercises a try.They all involve added weight, so they're great for anyone who already feels comfortable doing body weight exercises with proper form and wants to add some extra resistance. These moves are also compound exercises, which means that they work multiple muscle groups at ones. So instead of only focusing on your core, you'll work that area while also getting in a little bonus strength work in areas like arms and back. By engaging more muscles at the same time, Everything becomes a bit more challenging and requires you to really focus on what you're doing-which means you won't just breeze through the movements, and instead, will really put your mind into your workout.

You'll  also notice the majority of these moves have you working in one side at a time. These type of exercises, called unilateral moves, challenge your balance and require your core to work a bit harder to keep you stable. You don't want to go wild with throwing your balance drastically off- kilter when you're lifting weights for the sake of core strengthening(it's not really safe and oftentimes can work against you) but including a few unilateral moves in your routine is a great way to develop that skill(stability) safely and effectively.

Since these dumbbell moves are pretty varied, try picking three or four that you like to string together into a circuit. Try doing 10-12 reps of each move, and repeat the circuit three times. Or, you can choose one or two to swap for a similar exercise you're already doing but don't feel jazzed anymore. Try starting with a medium-weight  set of dumbbells, and increasing the weight for your body and current fitness level.

1 Renegade Row With Push-up:-

• Start in a high plank holding a dumbbell in each hand on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you wider than hip-width apart(it'll help with stability), and your core and glutes engaged. This is the starting position.

• Pull your right elbow back to do a row , raising the dumbbell toward your chest and keeping your elbow close to your torso. Keep your abs and butt tight to prevent hips from rocking.
• Lower the weight back down to the starting position.
• Bend your elbows and lower your chest to the floor to do a push-up.
• Push back up to plank position.
• Then , pull your left elbow back to do a row, raising the dumbbell toward your chest and keeping your elbow close to your torso. Keep your abs and butt tight to prevent your hips form rocking.
• Lower the weight back down to the starting position.
• Do another push-up. This is 1 rep.
   

   2 Single Leg Reverse Fly:-

  • Stand with your feet about hip-width apart. Hold a weight in each hand with your arms resting along the sides of your legs, Palms facing in.
  • Lift your right leg straight out behind you and hinge forward at the hips until your torso is parallel to the floor. (Depending on your hip mobility and hamstrings flexibility, you may not be able to bend so far over.) Gaze at the ground a few inches in front of your  left foot to keep your neck in a comfortable position. The weights should be hanging down toward the floor.
  • With a slight bend in your elbows, slowly lift the weights up and out to the sides until they're in line with your shoulders. 
  • Then, lower them back down with control. This is 1 rep. 
  
  Targets the deltoids, rhomboids,trapezius, and core.
  
  
  
  

  3 Alternating Overhead Press:-

  • Stand with your feet about hip-width apart. Hold a weight in each hand and rest them at shoulder height, with your palm facing forward and your elbows bent. This is the starting position.
  • Press one dumbbell overhead, straightening your elbow completely. Make sure to keep your core engaged and hips tucked under to avoid arching your lower back as you lift your arm.
  • Slowly bend your elbow to lower the weight back down to the starting position.
  • Repeat this movement with the other arm. This is 1 rep.
   Targets the deltoids, trapezius and triceps.
  
  

  4 Russian Twist:-

  • Sit with your knees bent out in front of you, feet flexed and  heels on the floor.
  • Hold one dumbbell in front of your chest, and lean your torso back until you feel your abdominal muscles engage.
  • Slowly twist your torso from right to left. Remember to keep your core tight (and breathe) throughout.
  Targets the core, specifically the obliques and rectus abdominis.
  
  
  
  

   5 Reverse Lunge With Twist:-

  • Stand with your feet shoulder-width apart.Hold one dumbbell at your chest with both hands, gripping it on each end. This is the starting position.
  • Step back (about 2 feet) with your right foot, landing on the ball of your right foot and keeping your heel off the floor.
  • Bend both knees to create two 90-degree angles with your legs. Your chest should be upright and your torso should be leaning slightly forward so that your back is flat and not arched or rounded forward. Your right quad should be parallel to the floor and your right  knee should be above your right foot. Your Butt and core should be engaged.
  • Slowly rotate your torso to the left. You should feel a nice stretch in your midback.
  •  Twist back to center, and then push through the heel of your left foot to return to the starting position.
  • Repeat on the other side, stepping back with your left foot, lowering into a lunge, and then slowly rotating your torso to the right.
  • Twist back to the center, and then push through the heel of your right foot to return to the starting position. That's 1 rep.
   Target the glutes maximum, quadriceps, soleus (calf)and core, specifically the obliques.
  

  6 Wood-Chop:-

  • Stand with your feet wider than hip-width apart, core engaged, holding a dumbbell by your left leg.
  • Raise your arms diagonally in front of your body to the upper right of your reach, allowing your torso and toes to naturally rotate to the right as you twist.
  • Now "chop" the weight down to the left, bringing it across the front of your body and aiming for your left ankle. allowing your torso and toes to naturally rotate in that direction. Focus on keeping your lower body stable and rotating from your core. This is 1 rep.
  • Do all your reps on one side, and then switch sides and repeat. 
    Targets the core, specifically the obliques. 

                                   

7 Single-Leg Deadlift:-

• Stand with your feet together, holding a weight in each hand in front of your legs.This is the starting position.
• Shift your weight to your left leg and while keeping a slight bend in your knee, raise your right leg straight behind your body, hinging at the hips to bring your torso parallel to the floor, and lower the weight toward the floor.
• Keep your back flat. At the bottom of the movement, your torso and right leg back down to meet your left, but try to keep the majority of weights in your left foot.
• Pause there and squeeze your butt. That's 1 rep.
• Do all your reps on one leg, and then repeat with the other leg.

Target the gluteus maximus, hamstrings, quadriceps, and core.

                                                        

Barbell/Compound lift focused Routines

This page includes routines  primarily aimed at building strength and muscle. BE aware that the difference in training for general strength and training for muscle growth or hypertrophy are often vastly overstated. All of the programs on this page are effective at getting you both bigger and stronger, provided you to eat to support it. A bigger muscle is a stronger, provided you eat to support it. A bigger muscle is a stronger muscle and vice versa.

As you make your choice, don't forget the importance of having at least some cardio in your overall fitness plan, even if it's not your primary focus.

Barbell/ Compound lift focused Routines:-

Fitness basic routines/ Beginner:-

A simple, slightly modified version of Phrak's GSLP to be used as a short term "training wheels" program for learning the fundamental barbell lifts, with guidelines for cardio and conditioning.

Greyskull LP:-

A beginner's linear progression program. A 3 day or A/b routine.

The GZCLP Method:-

Power lifter and regular Cody Lefever's training system. A very flexible program that can be adapted for many different goals, 

GZCLAP:-   

A liner progression template derived from the GZCLAP Method .A3or4 day routine.

5/3/1 For beginners:-

The 5/3/1 program with modification to target it more towards novice lifters.A 3 day routine. 

5/3/1 Boring But Big:-

One of the most popular 5/3/1 variants. Simple to follow and good for both strength and size.

Strong curves:- 

A program aimed at introducing women to weight lifting. The program  can be tailored to the user and offers at home alternatives for those without access to a gym.

Metallicdpas PPL:-

Linear progression based push/pull/legs program. A 6 day routine.

PHUL-Power Hytrophy Upper Lower:-

Size and strength program by Brandon Camphell. A 4 day program.

PHAT-Power Hypertrophy Adaptive Training:- 

Size and strength program by Dr. Layne Norton. A 5 day program.

Arnold Schwarzenegger's Splits:-

Body parts splits form Arnold Schwarzenegger. Two variations, both are 6 day programs.

Recommended Routines For Physical Fitness

This blog is index  for the various types of workout routines that are commonly recommended on Fitness.

• Strength Training/Muscle Building.

• Cardio and Conditioning

• Military/law Enforcement/First Responder

• Flexibility/Mobility