The triceps is a muscle located on the back of your upper arm, and is responsible for extension. Along with the biceps brachii, it is responsible for powerful arm movements. Below, you will find 6 exercises for strengthening and toning that muscle. For us gals, that means less “arm dangles” and flapping, and a more tight and toned appearance! For all of us, it means a stronger and more powerful upper body that functions well.
Cable Rope Extension
Start by adjusting the weight, and the height of the rope. Facing away from the tower, bring one leg forward, and hinge slightly at the hip. Extend the ropes out overhead. Start with 3 sets of 10-12 repetitions.
Triceps Dips with Rotation
Begin with a sturdy bench, and hold on to the edges. Scoot your bottom off the bench, and dip down. You can add rotation as an advanced option as shown above: when you get back up, take one arm and reach across your body, and then bring it back to the starting point. Start with 3 sets of 10-12.
Position the body into a plank. If needed, elevate the push-up on a smith bar or use a stability ball if you can’t perform a full-body push-up against gravity. Lower the body toward the floor for a count of two. Next, extend the arms back to the plank position for a count of four. The closer the elbows are to the torso, the more this exercise will train the triceps.
For this exercise, you can use a heavy dumbbell or a weighted barbell. Lie on a bench and bring the weight over the shoulders. Lower the hands toward the forehead, making a 90-degree angle at the elbow. Extend the arms to the starting position. Repeat this movement 3 sets of 10-12 reps.
For this exercise, use a flat bar on the cable. Start by adjusting the cable’s height and weight. The cable should be adjusted to a height so that when you perform the exercise there is resistance on the bar the entire time. Bring the elbows under the shoulders with the arms at 90 degrees. Extend the arms and press the bar down toward the hips. Return back to center and repeat this motion.
4 Count Plank-ups
Assume a forearm plank with the hands flat on the floor and the feet shoulder-distance apart. Place the right hand onto the ground, as you would normally do when performing a plank-up. Hold this position for four seconds. Next, place the left hand onto the floor so the body comes into a high plank. Lower the right forearm onto the ground and hold this position for four seconds. Return the left forearm onto the ground. Repeat this pattern, alternating the lead arm.
Written by Melissa Abramovich, ACE CPT, NASM CGT, AAHFRP Medical Exercise Specialist at Elite Sports Club-River Glen
Melissa Abramovich went into Personal Training and Group Exercise instruction after successfully losing 140 pounds through healthy diet and exercise. Her desire to help others drove her forward into a career helping others to make healthier choices. She is an ACE certified personal trainer and now also a Medical Exercise Specialist (AAHFRP), helping clients with a myriad of health issues at Elite Sports Clubs. She holds a Bachelor’s degree, and many group exercise related certifications as well.Set up a Free Fitness Consultation