You likely already know the triceps are the muscles on the rear of the upper arm, but you might not know the full name is the triceps brachii. The triceps are so named because there are three parts or heads of the muscles: the long head, lateral head and medial head. Together, these muscles extend (straighten) your elbow and extend and adduct your shoulder--when you move your shoulder backward or bring your arm toward the side of your body, your triceps activate. Exercising your triceps on a stability ball strengthens your arms and works the stabilizer muscles of your core.
Tricep Dips
Step 1
Sit on a stability ball with your feet on the floor and your knees bent at 90-degree angles. Placing your palms flat on the ball next to your buttocks with your fingers pointing toward your knees. Hold your arms straight without locking your elbows. Step your feet forward a few inches and lift your hips off the ball and forward so they are in front of the ball. Move your feet so your thighs are parallel to the floor and your feet are parallel to each other.
Step 2
Squeeze your elbows toward your torso and bend your elbows to drop your hips toward the floor. Lower your body until your triceps are perpendicular to your forearms. Do not let the ball roll backward and away from you, and do not try to touch your hips to the floor.
Step 3
Raise your body up until your arms are straight (but without elbows locked). This completes one repetition. Perform three sets of 10.
Dumbbell Triceps Extensions
Step 1
Sit on a stability ball with a dumbbell in each hand. Walk your feet forward and lean back to roll the ball up your back until it is under your neck and shoulders. Align your hips and knees at the same height so your upper body and thighs are parallel. Squeeze your abs and glutes to stabilize your pelvis and torso. Bend your knees at 90 degrees and align your knees over your feet.
Step 2
Hold your arms straight above your shoulders with your palms facing inward. Bend your elbows so the dumbbells lower next to the sides of the ball. Keep your elbows in, but it's OK if they open slightly. The dumbbells are almost vertical and your wrists are straight.
Step 3
Extend your elbows to use your triceps and raise the dumbbells back to the starting position above your shoulders. Do not lower your buttocks toward the floor at any point during the exercise. Perform 10 reps and three sets.
Things You'll Need
- Stability ball
- Dumbbells
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