No fluff, no nonsense. Just a super-simple step-by-step guide to tricep exercises.
First up, some questions you may have?
What are triceps?
Triceps are a group of three muscles on the back of your arm, running from your shoulder to elbow.
Why should I exercise my triceps?
Many people do it for a defined toned arm, however, diet and other physical exercises will have as much impact on your arms wiggle as tricep exercises. The key reason to work-out your triceps is so that other motor functions become easier. For instance, playing tennis, yoga, or push-ups. The stronger your triceps the more power and endurance your arms will have.
Here are the top 5 tricep exercises you should add to your routine today:
1. The Basic Lift
- To work your right arm, stand alongside the right side of a workout bench and place your left knee and left hand on it for support.
- Your back should be nearly parallel with the floor.
- Hold a dumbbell (start off with a lightweight if you’re a beginner) in your right hand and bend your elbow to bring your upper arms flat against the right side of your torso, also parallel to the floor.
- Without moving the upper arm, exhale and straighten your lower arm behind you.
- Inhale as you slowly return to start.
- Complete reps on the right arm and then switch sides and repeat with the left arm.
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2. Triangle push-ups
- This variation of the classic push-up is different in that you will place your hands next to each other, directly under your upper chest, with thumbs and index fingers making a triangle shape.
- Flex your feet and contract your core and leg muscles.
- Keep your head in line with your spine as you slowly lower your body until your chest touches the floor.
- Focus on moving only your arms.
- With control, press back up until your arms are fully extended. Repeat.
- If this is too hard to do, you can do the exercise with knees bent on the floor.
CHECK OUT: 6 reasons to add plank exercises to your routine.
3. Shoulder press
- Stand with feet shoulder-width apart
- Hold a dumbbell in each hand.
- Bend elbows, bringing hands to shoulders, palms facing forward.
- Press weights straight overhead, keeping shoulders down.
- Lower weights back to shoulders.
- Do 20 reps.
4. Triceps pushback
- Stand with feet shoulder-width apart, knees slightly bent.
- Hold a dumbbell in each hand.
- Arms straight down at sides, palms facing back.
- Lift arms straight back about 2 feet behind you.
- Return to sides.
- Do 20 reps.
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5. High V for triceps
- Stand with feet shoulder-width apart.
- Hold a dumbbell in each hand.
- Arms extended overhead in a V, palms facing out to sides.
- Slowly bend elbows to hips, palms facing your body.
- Press back up into V.
- Do 20 reps.
If you want more upper-body workouts click here.
