Develop strong triceps muscles with alternative methods to weight lifting. The triceps are the antagonist muscle to the biceps and are responsible for extension of the elbow. Often termed "bye-bye's"--they shake as you wave good-bye--triceps can negatively affect the appearance of the arm if they lack muscle tone. Tone and tighten the triceps with simple exercises that can be performed anywhere--home, office, indoors or outdoors..
Dips
Step 1
Place your hands on two supports with your body in the middle. Use parallel bars, two benches, chairs or any sturdy object that will hold your body weight.
Step 2
Lower your body, keeping elbows close to your ribs, until your elbows make a 90 degree angle.
Step 3
Push yourself back up. According to the American Council on Exercise, this exercise does place significant stresses into the shoulder joint. While performing this exercise, avoid dipping beyond the 90 degree elbow position.
Close Push-Ups
Step 1
Get in the push-up position with hands close to form a triangle with your fingers.
According to Stew Smith, former Navy SEAL, fitness author and certified Strength and Conditioning Specialist with the National Strength and Conditioning Association, regular push-ups distribute your body weight proportionately between your chest, shoulders and triceps, whereas close push-ups will work the triceps and shoulders more.
Step 2
Lower yourself just like a regular push-up while maintaining your hand position. Bring your chin as close as possible to your fingers.
Step 3
Push back up keeping your elbows close to your rib cage.
Modify this push-up by placing your knees on the ground to relieve some resistance during the exercise.
Resistance Bands
Step 1
Grasp the band on either end with one hand against your waist, and the other hand at the back of your neck with your thumb pointing down.
Step 2
Keep your hand stationary at the waist, and extend the top arm above your head by moving just the elbow.
Step 3
Return the top arm to starting position, and repeat.
According to the American Council on Exercise, resistance bands are portable, easy to use and extremely effective for developing muscular strength and endurance.
Member Comments