Скачать или смотреть Complete BIGGER Triceps Workout (DO THESE!)

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If you want to grow bigger triceps, you have to build the lateral head, long head and medial head. Let me show you how to train these heads.

To target the long head, incline bench overhead dumbbell extensions. Unlike the flat bench variation, the incline bench version places your triceps in a more stretch position. Shift your body up so that your head extends past the top of the bench. This positioning provides more space for a greater range of motion.

To target the lateral head, weighted bench dips. Avoid flaring your elbows to the side as it puts too much stress on your elbow joints. Instead, keep your forearms vertically straight as much as possible.

To target the medial head, single arm tricep push downs using an underhand grip. Avoid overextending or flexing your wrist. To target the overall triceps, decline diamond push ups. Don't flare out your elbows. Instead, keep them tucked. Perform as much reps as possible until you reach failure.

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