Exercises for triceps

Exercises for triceps

Your triceps brachii, more commonly known as your triceps, is a group of three muscles that are located at the back of your upper arm. These muscles run between your

shoulder and elbow. They help to strengthen your arm and stabilize your shoulder

.

 The following exercises are the most effective for stronger, firmer triceps.

1. Triangle pushup

Out of all the triceps exercises included in the ACE study, the triangle pushup was determined to be the most effective at working your triceps. Best of all, you just need your body weight to do this exercise.

Do a triangle pushup:

1. Get into traditional pushup position with only your toes and hands touching the floor.
2. Place your hands below your face with your forefingers and thumbs touching, forming a triangle between your hands.
3. While keeping your torso and legs straight, slowly lower your body so that your nose comes close to your hands.
4. Push your body back up to its starting position, being careful not to arch your back or let it sag.
5. Repeat 12 to 15 times.

If this is too difficult at first, try doing triangle pushups with your knees on the floor but your torso rigid.

2. Tricep kickback

The ACE study found that tricep kickbacks are close behind triangle pushups in giving your triceps a complete workout.

This exercise can also be done by using just one arm at a time and then switching arms once you’ve completed a set with the first arm.

To do a tricep kickback:

1. Hold a dumbbell in each hand, with your palms facing inward. Bend your knees slightly.
2. Hinge forward at your waist, keeping your back straight and your core engaged, until your upper body is almost parallel to the floor.
3. With your arms close to your side, bend your elbows so that the dumbbells come up alongside the side of your chest.
4. Slowly straighten your forearms, keeping your upper arms still.
5. Hold for a second, then bend your elbows until the dumbbells are in the starting position, close to your chest.
6. Repeat 12 to 15 times.
7. If only using one arm at a time, rest for a minute, then switch arms and repeat.

3. Dips

This exercise can also be done at home without a dip stand. You can place your hands, palm down, behind you on a flat bench or chair. You can then perform dips in front of the bench or chair with your hands behind you.

To do dips:

1. Stand in between the rails of a dip bar.
2. Grip each bar with your arms straight down by your side.
3. You may need to bend your knees to keep from touching the floor.
4. Slowly bend your elbows and lower yourself until your upper arms are almost parallel to the floor.
5. Straighten your arms until you’re back at your starting position.
6. Repeat 12 to 15 times.

4. Overhead extension

An overhead extension is typically done with a single dumbbell. Use a lighter weight to start, and switch to a heavier weight once you get used to this exercise.

1. Stand with your feet about shoulder-width apart, with one foot slightly in front of the other for balance. You can also do this exercise while sitting on a bench.
2. Place both hands around the dumbbell handle.
3. Lift the dumbbell up over your head so that your arms are straight.
4. Slowly bend your elbows to a 90-degree angle so that the dumbbell finishes behind your head.
5. Slowly straighten your arms so that the weight is above your head again.