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Blog-48: My Fitness Journey- Crushing Triceps

Blog Writer
Blog Writer

My Fitness Journey---

Crushing Triceps: Maximum Effort, Minimal Time

Hey everyone!

Following up on my previous chest and triceps workout, today's focus is on triceps!  Due to an unexpected trip, my workout window shifted to the evening. However, I wasn't going to let that stop me. This session was all about maximizing effort in minimal time.

The Triceps Powerhouse:

Your triceps, located on the backside of your upper arm, are responsible for extending your elbow. Building strong triceps not only improves your pushing power but also contributes to a well-defined physique.

The Focused Four:

For this workout, I strategically chose just four exercises to target my triceps with maximum intensity. Here's the breakdown:

  • Overhead Dumbbell Extensions: This exercise isolates your long head tricep, the muscle that runs along the top of your upper arm. By raising your arms overhead with dumbbells, you provide a focused challenge for building tricep size and strength.

  • Parallel Bar Dips with Weight: Dips are a fantastic bodyweight exercise for triceps development. Adding weight with a weight vest or dip belt significantly increases the difficulty, making this a highly effective exercise.

  • Triceps Press-Down: This machine exercise allows you to isolate your triceps by focusing on extending your elbow against resistance. It's a great way to target all three tricep heads (long head, medial head, and lateral head) with controlled movement.

  • Reverse Press-Down: Similar to the triceps press-down, this exercise targets your triceps from a different angle, emphasizing the medial and lateral heads, which contribute to overall tricep definition.

The Power of 5:

For each exercise, I performed 5 sets. Each set pushed me to near failure, meaning I used the heaviest weight I could manage while maintaining good form for the designated number of repetitions. This "progressive overload" approach is key to stimulating muscle growth and increasing strength.

Fueling the Fire:

Since my previous meal plan was working well, I stuck to it for this workout session too.  Remember, consistency is crucial for achieving your fitness goals. My meals ensure I have enough protein to repair and rebuild muscle tissue after a demanding workout. Here's a quick reminder:

  • Aim for 200g of protein per day: Protein is the building block of muscle, and consuming enough is essential for muscle growth and repair.

Looking Ahead:

Next time, we'll delve into a workout targeting biceps and back. I'll also be sharing an update on my Body Mass Index (BMI) to track my overall progress. Stay tuned to see how my fitness journey unfolds!

Key Takeaways:

  • Less time, more intensity: Short on time? Focus on high-intensity workouts targeting specific muscle groups.

  • Progressive overload:  Gradually increase the weight or difficulty of your exercises to keep challenging your muscles and promoting growth.

  • Focus on form:  While pushing yourself, prioritize proper form to avoid injuries.

  • Fuel your body:  Eat a healthy diet rich in protein to support muscle recovery and growth.

  • Track your progress:  Monitoring metrics like BMI can help you stay motivated and assess your overall fitness journey.

Join the Movement!

Don't forget to follow me on YouTube and Instagram for visual updates and daily fitness inspiration. Let's crush our fitness goals together!


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