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| Tricep rope pushdown is one of the best exercises to build bigger triceps |
Hello guys! Kaise ho aap sab?
Aaj main aapke le kar aaya hoon Complete Tricep Workout Guide, jisme aapko woh sab kuch milega jo ek beginner ya intermediate lifter ko triceps build karne ke liye chahiye hota hai.
Sabse achi baat ye hai ki ye routine koi bhi normal gym, hatta ki village gym me bhi easy tarike se kiya ja sakta hai. Aapko expensive machines ya fancy gyms ki bilkul zarurat nahi hai.
Aaj hum step-by-step dekhenge:
✔ Tricep kya hota hai?
✔ Tricep ki anatomy
✔ Kaise grow hota hai?
✔ Best exercises with sets & reps
✔ Tips for fast muscle growth
✔ 2 internal links (diet & chest workout)
✔ Last me FAQ section
Chaliye shuru karte hain!
🔥(1) Tricep Muscle Anatomy (Deep but simple explanation)
Tum already basic anatomy likh chuke ho,
lekin ek diagram-style explanation add karne se article expert-level lagta hai.
Isme add kar sakte ho:
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Lateral Head ka role
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Long Head ka role
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Medial Head ka role
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Kaun si exercise kaun sa head target karti hai (mapping chart)
Example:
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Pushdown → Lateral Head
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Overhead Extension → Long Head
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Dips → All 3 heads
🔥 Why Tricep Training Is Important?
✔ Arms ka size increase hota hai
✔ Chest & shoulder exercises me power badhta hai
✔ Push movements strong hote hain
✔ Balanced & aesthetic arms milti hain
Toh ab chalte hain workout routine ki taraf.
⭐ Complete Tricep Workout (6 Best Exercises)
Ye routine beginners, intermediates aur advanced sab ke liye perfect hai.
Har exercise ka proper form follow karna zaruri hai.
1. Tricep Pushdown (Cable Pushdown)
Ye exercise tricep ka lateral head target karti hai.
Beginners ke liye best starting movement.
Kaise kare:
Back straight rakhein
Elbows ko body ke paas rakhein
Elbows lock na karein
Rope ko neeche push karte waqt squeeze karna na bhulein
Breath control: Push = exhale, Up = inhale
Sets & Reps:
4 sets × 10 reps
✔ Mind-muscle connection banane ke liye perfect exercise.
2. Skull Crusher Using EZ Curl Bar
Ye exercise long head ko target karti hai.
Isse arms ki thickness bohot jaldi badhti hai.
Form tips:
Bench par seedhe lete
Elbows straight rakhein
Bar ko forehead ki taraf le aayein
Elbow ko stable rakhein (baaki body move nahi kare)
Sets & Reps:
6 sets × 10 reps
✔ Heavy weight se karne par mass bohot fast aata hai.
3. Tricep Press (Close Grip Bench Press)
Is exercise me triceps ke saath shoulder & upper chest bhi active hota hai.
Kaise kare:
Bar ko nipple line ke niche layein
Elbow ko body ke kareeb rakhein
Agar shoulder pain hota hai to bar ko thoda upper rakh sakte hain
Controlled movement karein
Sets & Reps:
4 sets × 10–12 reps
✔ Strength + size dono ke liye amazing movement.
4. Overhead Tricep Extension (Dumbbell or Bar)
Ye triceps ke long head ko isolate karta hai.
Form tips:
Dono hands se dumbbell ko upar pakrein
Elbows ko aage mat laye
Down karte waqt full stretch mile
Upar karte waqt squeeze karein
Sets:
Dumbbell: 6 sets × 10 reps
Barbell: 4 sets × 10 reps
✔ Yeh exercise tricep ko full length develop karti hai.
5. Tricep Kickback (Dumbbell)
Ye triceps ka “finishing movement” hota hai.
Kaise kare:
Back straight rakhein
One arm dumbbell ko peeche kick karein
Squeeze karna bohot important hai
Jhatka mat maarein
Sets & Reps:
4 sets × 15 reps
✔ Muscle detailing & definition ke liye best exercise.
6. Tricep Dips
Ye bodyweight exercise complete tricep development me help karti hai.
Kaise kare:
Dip bars par support le
Body ko neeche le jaye
Elbows ko 45-degree angle par rakhein
Neeche jaake 1 second hold
Upar push karte waqt squeeze karein
Sets & Reps:
4 sets × 10–12 reps
✔ Agar machine nahi ho to normal dip bar ya standing machine per bhi kar sakte hain.
⭐ Tricep Workout Routine Summary
| Exercise | Sets | Reps |
|---|---|---|
| Tricep Pushdown | 4 | 10 |
| Skull Crusher | 6 | 10 |
| Tricep Press | 4 | 10–12 |
| Overhead Extension | 4–6 | 10 |
| Kickback | 4 | 15 |
| Dips | 4 | 10–12 |
⭐ Tricep Warm-Up Routine (5-Minute Perfect Warm-Up)
Warm-up jaruri hai kyunki tricep joints, especially elbow, bohot sensitive hote hain.
✔ 1. Arm Rotations – 30 seconds
Shoulders warm, joints open.
✔ 2. Band Tricep Extensions – 20 reps
Tricep activation ke liye best.
✔ 3. Light Cable Pushdown – 12 reps
Blood flow increase hota hai.
✔ 4. Arm Circles – 30 sec per arm
Mobility improve hoti hai.
✔ 5. Elbow Mobility Drills – 10 reps
Elbow pain avoid hota hai.
Warm-up ke baad muscle completely ready ho jata hai.
⭐ Common Tricep Training Mistakes (Avoid These ASAP)
Training mistakes sabse bada reason hoti hain slow growth ka.
Ye mistakes avoid karo:
❌ 1. Heavy weight ke chakkar me form todna
Tricep me injury ka risk high hota hai.
❌ 2. Elbows ko flare karna
Tension tricep me nahi jaati, shoulder me chali jati hai.
❌ 3. Half-reps karna
Tricep growth ka secret = full stretch + full squeeze.
❌ 4. Jerks maar kar reps karna
Poor mind-muscle connection.
❌ 5. Same routine bar-bar karna
Muscle adapt ho jaati hai, growth ruk jati hai.
⭐ Best Tricep Training Methods (Science-Based Growth)
Agar aap science follow karoge →
Growth double ho jayegi.
🔥 1. Progressive Overload
Har week weight thoda sa badhao (1–2 kg).
🔥 2. Mind-Muscle Connection
Motion ko feel karo, tempo slow rakho.
🔥 3. Rep Range
8–12 reps = hypertrophy
12–15 reps = definition
4–6 reps = strength
🔥 4. Tempo Training (3-1-2)
3 sec down → 1 sec hold → 2 sec up
Result = insane pump & growth.
⭐Beginner vs. Intermediate Tricep Routine
🔥 Beginner Routine
✔ Rope pushdown – 3×12
✔ Overhead DB extension – 3×12
✔ Bench dips – 3×10
Simple + safe + effective.
🔥 Intermediate Routine
✔ Skull crusher – 4×10
✔ Close-grip bench press – 4×8
✔ Rope extension – 4×12
✔ Kickback – 3×15
Strength + size dono improve hota hai.
⭐ Tricep Workout Without Equipment (Home Workout)
Agar gym nahi hai to ghabrana mat —
Ghar par bhi tricep easily train ho sakta hai.
✔ 1. Diamond Push-ups (3×10)
Tricep long head hit.
✔ 2. Close-Grip Push-ups (3×12)
Perfect mass builder.
✔ 3. Bench Dips / Chair Dips (4×12)
Best home tricep exercise.
✔ 4. Resistance Band Extension (4×15)
Tricep isolation at home.
⭐ Tricep Stretching & Cooldown Routine
Post-workout stretching recovery ko fast karta hai.
✔ 1. Overhead Stretch (20 sec)
Long head stretch hota hai.
✔ 2. Cross-body Arm Stretch (20 sec)
Lateral head relax hota hai.
✔ 3. Wall Tricep Stretch (20 sec)
Deep stretch, soreness kam hoti hai.
✔ 4. Child Pose (30 sec)
Elbow joint relax hota hai.
⭐ Tricep Workout Mistakes That Cause Elbow Pain
Elbow pain bohot common issue hota hai.
Ye mistakes avoid karo:
❌ 1. Skull crusher heavy weight se
Elbow tendon strain.
❌ 2. Barbell press me wrong grip
Wrist + elbow pe pressure.
❌ 3. No warm-up
Cold muscles injure ho sakte hain.
❌ 4. Fast reps
Joints jerks absorb nahi kar pate.
❌ 5. Overtraining
Tricep small muscle group hai → rest zaruri.
⭐ Weekly Tricep Workout Schedule
Aap aise routine follow kar sakte ho:
Option A: Push/Pull/Legs Split
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Monday: Chest + Tricep
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Wednesday: Back + Bicep
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Friday: Legs + Shoulder
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Saturday: Tricep + Abs
Option B: Beginner Schedule
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Monday: Tricep + Chest
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Thursday: Tricep + Shoulder
2 days perfect training frequency hai.
⭐ Best Foods for Tricep Muscle Growth
Muscle growth workout se nahi —
diet se hoti hai.
🥚 1. Eggs
Muscle recovery king.
🍗 2. Chicken / Paneer
Lean protein = fast muscle gain.
🥜 3. Peanut Butter
High calorie + healthy fats.
🥛 4. Whey Protein
Post-workout best.
🍌 5. Banana
Cramps reduce + instant energy.
🍚 6. Oats / Brown Rice
Slow carbs + stable strength.
🥗 7. Green veggies
Digestion + micronutrients.
⭐Tricep Workout for Mass vs Definition
Mass (Size Gain):
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Heavy weight
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6–10 reps
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Slow negatives
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Skull crusher, close-grip bench press, dips
Definition (Shape/Toning):
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Light weight
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12–15 reps
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High volume
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Rope extension, kickbacks
Dono style ka combo best results deta hai.
⭐Who Should Avoid These Exercises? (Safety Guide)
Ye log careful rahein:
❌ Shoulder injury wale
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Overhead exercises avoid karein.
❌ Elbow tendonitis wale
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Skull crushers heavy mat karein.
❌ Beginners
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Starting weeks me light exercises se start karein.
❌ Poor mobility wale
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Mobility drills pehle karein, phir overhead press.
Safety first → results always better.
🔥 Tips to Build Bigger Triceps Faster
✔ Slow & controlled motion
✔ Mind-muscle connection
✔ Progressive overload (weight gradually increase)
✔ Protein intake high rakho
✔ Tricep week me 1–2 times train karo
✔ Form perfect rakho, jerks avoid karein
✔ Workout ke baad stretching karein
Read Also: Best Diet Plan for Muscle Building
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Also Read: 5 Best Chest Workout for Size & Strength
🥗 Best Foods for Tricep Muscle Growth
Muscle growth = Workout + Diet
Agar diet weak hui toh growth slow ho jayegi.
1. Eggs
Protein rich + vitamin D
Muscle recovery ke liye best.
2. Chicken Breast / Paneer
Lean protein sources — beginners ke liye perfect.
3. Peanut Butter & Dry Fruits
High calorie + healthy fats
Muscle gain fast hota hai.
4. Oats
Long-lasting energy for workout.
5. Whey Protein
Post-workout quick absorption
Muscle recovery boost karta hai.
6. Banana
Potassium rich — cramps avoid hota hai.
7. Green Vegetables
Digestion improve karti hain + micronutrients provide.
❓ FAQ – Frequently Asked Questions
1. Tricep ko kitni baar train karna chahiye?
Week me 1–2 times best hota hai.
2. Kya tricep bicep se zyada important hai?
Haan, arm size ka 60% tricep se banta hai.
3. Kya beginners skull crusher kar sakte hain?
Haan, but light weight se start karein.
4. Tricep ka size kitne time me badhta hai?
Agar diet + workout perfect ho to 4–8 weeks me results dikhne lagte hain.
5. Kya overhead extension everyday karna safe hai?
Nahi, muscles ko recovery time chahiye hota hai.
⭐ Conclusion
Tricep training arms ko strong, aesthetic aur balanced banati hai.
Agar aap ye 6 exercises sahi form ke sath karte ho, proper diet follow karte ho,
to aapke triceps ka size, shape aur power 100% improve hoga.
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