Summer is just around the corner and soon you’ll be wearing those short sleeved and sleeveless tops. Let me guess, baring arms and nothing could be worse if they aren’t in shape. No matter your gender, you need to build strength and tone up your muscle to get a nice shape around your arms.
Well, today we’ll be looking at 10 exercises that will target your triceps and helps build a beautiful arm shape.
Your triceps have three heads, hence called tri, and all the heads connects the elbow joint. Triceps play a very important function in your day to day activities. Needless to say, it is the body part which motivates us to focus on right around tank top season.
So, whether it be building strength or just looking great in shirts, here are some of the best exercises to target your triceps effectively. Some of these exercises also target your shoulders and will help give you a more defined look.
1: Positioner Triceps Press with Band
This exercise targets the triceps and also focus on engaging the muscles on the back of your shoulders.
Start by standing on a resistance band with your right foot and hold the other end with the left one. Now stand closer to the handle you’re holding for more resistance; further for less.
Now bend your right knee and take a wide step back with your left leg. This way you’ll hinge slightly forward from hips with your back straight.
Now keep the arm straight and palm facing behind you and press your arm back towards the hip. Hold it for a second and finally lower. Do 3 sets of 20 reps with each arm.
2: Overhead Triceps Extension with Band
Begin with a split stance by bringing the left foot forwards, right leg back and end of band under the right foot.
Stand closer to handle that you are holding for more resistance, further for less and hold onto the end of band with the right hand. Bend the right elbow and lift your arm up by the ear.
Extend your arm up overhead, palm facing away from body and finally bend lower. Do 3 sets of 15 reps.
3: Overhead Triceps Extensions with Dumbbell
To perform this exercise, stand straight with your feet slightly wider than hips. Now hold the dumbbell overhead in one of the hand and supporting your elbow with the opposite hand, bend your arm and lower the dumbbell in front of head towards the front of opposite shoulder. Finally extend the arm back up to complete the rep. Do 3 sets of 12 reps each arm.
4: Triceps Dips
To perform triceps dips, position yourself seated on the edge of a stable surface with your hands on the edge, just outside your hips. Now walk your feet slightly out and lifts your hips. To make the exercise harder, walk your feet away from your hips as much as you can and vice versa. Finally bend your elbows and lower your hips toward the floor until the arms are bent at 90-degrees. Extend the arms and press body back up to complete the rep. Do 3 sets of 15 reps each.
5: Single-Arm Triceps Kickbacks
Kneel down with a dumbbell in one hand and bend elbow up by side of your ribcage. Keep arm close to your body and without moving the upper arm, straighten the elbow and push the weight towards your hip. Finally return to bent position to complete one rep. Do 3 sets of 15 reps for each side.
6: Kneeling Triceps Tap
To perform this exercise, start on all fours and bend your elbows to touch the floor underneath your shoulders. Keep the palms pressed flat on floor. Now brace your abs in and press away from the floor. Now straighten your elbows to complete the rep. Do 3 sets of 20 reps each.
7: Bodyweight Triceps Press
Start by bringing your body in seated position with knees bent and together and feet flat. Lean slightly back onto your elbows, forearms and hands flat on floor while the upper body proper up so your shoulders are directly over the elbows. Finally, brace the abs tight and straighten the elbows. Press back up into full seated position. Now bend your elbows and lower arms back to floor to complete the rep. Do 3 sets of 20 reps each.
8: Triceps Skull Crushers
Lay down on your back or a weight bench with your knees bent, feet flat and hold end of one heavier dumbbell or a bar. Now bend the elbows and lower weight towards your forehead. Make sure that the elbows stay above your shoulders as you bend them. Extend your arms back up to complete one rep. Do 3 sets of 15 reps each.
9: Triceps Push-ups
Triceps push-ups is like normal pushups with a slight variation. Get into pushup position with hands placed under shoulders. Keep your spine straight and abs tight. Finally bend elbows and lower your chest towards the floor while keeping your elbows deal close to the ribcage and pointing them back. Press back up to complete the rep. Do 3 sets of 12 reps each.
10: Close Grips Chest Press
This is an upside down triceps push up using a dumbbell and is fairly easy to execute.
Lay on your back on the floor with knees bent, feet flat and hold dumbbells in each hand with your palms facing away from your body. Finally bend the elbows in by sides and press them back up to complete the rep. Do 3 sets of 15 reps each.