Triceps Exercises and workout
Dumbbell Kickbacks
Try these standing. Place one arm
on your knee at a slightly bent over posture. With
your free hand, take the dumbbell (a manageable weight)
and hold it to the side of your hip, perhaps a little
low (your upper thigh). Your elbow should be bent
and in alignment with your body. Then, slowly raise
your arm behind you and in an upward motion.
As you do this, your elbow and arm
straighten out. Raise your arm until it is parallel
to the floor and your arm is completely straight.
Squeeze your triceps during the contraction for a
second or two, then slowly bring the weight back down
to your side. Repeat the motion for 3 sets of 10-12
reps on each arm.
One Arm Cable Extensions
Hook a square-shaped handle up to
the top pulley of the cable machine. Make sure you
are facing away from the cable, grasping the handle
with one hand so that your hand is facing away from
your torso. Your elbow is bent at a 90-degree angle
so that your upper arm and lower arm form a perfect
right angle.
Slowly bring the weight forward
in a downward motion, extending the arm and straightening
out the elbow. Squeeze tight before allowing the weight
to reverse the motion. Let your upper arm pull backward,
back to the 90-angle that you started with, as you
squeeze during the negative. Once your back at the
right angle, repeat the motion. Do 3 sets of 12 reps.
Pressdowns
Clasp a small straight bar to the
upper portion of the cable machine. Placing both hands
on the top of the bar, lock your elbows into your
sides at a 90-degree angle. Slowly extend your arms
downward, squeezing as the bar is pulled down to your
waist. Let the contraction last for a 2-count before
slowly letting the weight pull your hands halfway
back toward your chest. Once the arms form a 90-degree
angle, repeat the motion. For great toning, try 3-4
sets of 14-18 repetitions at a tolerable weight.
Of course, triceps are like any other
body part that you train. All the kickbacks, pressdowns,
and extensions in the world won’t carve them into
the shape you desire, not without the proper exercise and
diet to supplement them.
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