The triceps is a muscle above the elbow on the back of the arm composed of three heads --- lateral, medial and ulna --- whose main purpose is the lengthening of the arm or straightening the elbow, according to the website Fitstep.com. Strengthening the triceps is important because they help with the stabilization of the shoulder and bicep. Using a medicine ball is one effective way to strengthen the triceps.
Medicine Ball Push-up
The medicine ball push-up targets the entire body while focusing on the chest and triceps muscles specifically. Place your hands on the medicine ball. Begin with the body straight and arms extended above the ball with the shoulders in line with the elbows and wrists. Keep the elbows close to the sides of the body and slowly lower down so that the chest is just above the medicine ball. Rise back up and repeat.
Triceps Extension with Medicine Ball
The triceps extension with medicine ball modifies a triceps extension that is usually performed with dumbbells. Hold a weighted medicine ball above your head with your arms straight up. Keep the elbows in and parallel to each other, and slowly lower the forearms back until your arms form a 90-degree angle at the elbows. Slowly lift the forearms back to straight and repeat.
Narrow Arm Chest Press with Medicine Ball
The narrow arm chest press isolates the chest and triceps muscles. Lie on your back on a bench or a mat. Hold a medicine ball between your hands, with your elbows in close to the sides of your body. Begin with the medicine ball near your chest and slowly press upward, extending your arms straight up and perpendicular to your body. Bend the elbows and slowly lower down.
Dip with Medicine Ball
The traditional triceps dip is done on a ledge or bench, but performing a triceps dip with a medicine ball adds the need to stabilize the body during the exercise, forcing your triceps and arms to work harder. Place your hands on the medicine ball with your fingers facing towards your body and the medicine ball behind you. Bend your knees and place your feet flat on the floor in front of you. Extend your arms at the elbow, lifting your seat off of the ground. Bend your arms at the elbow, making sure the elbows go straight back, and lower your body towards the ground, then slowly lift back up.
Medicine Ball Push Pass
The medicine ball push pass is a power movement that requires more dynamic motions, generating muscular strength and power. This is an exercise that requires a partner but can also be done against a wall. Stand across from your partner and hold the medicine ball at your chest, with elbows out to the side. Push the ball forward and away from you toward your partner's chest or toward the wall. To catch the ball, hold hands with the thumbs close together in a "W" shape and cushion the ball in toward your chest.
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