The triceps are the large muscles located on the back of your upper arm. They are made up of three heads, the long, medial and lateral. Your triceps allow you to extend your arm and to bring your arm towards your body. Adding weights to your workout will help you tone and strengthen your triceps. Always remember to warm up before using weights and to cool down when you've finished your triceps workout.
Kick-Backs
Strengthen and tone your triceps by doing kick-backs. Hold a dumbbell in your left hand and place your right hand and right knee on a weight bench; making sure your body is parallel to the floor. Raise your left elbow, keeping it close to your body, until your upper arm is parallel to the ground. Slowly straighten your left arm, extending the dumbbell back as far as possible. Return to the starting position and repeat. Start out doing one set of 10 repetitions on each side, adding more weight and sets as your triceps become stronger.
Tricep Presses
The triceps press will help firm, strengthen and tone the back of your upper arm. Lie on your back on either the floor or a weight bench while holding a dumbbell in each hand. Raise the weights, holding them straight above your chest, palms facing each other. Keeping your arms close together, the weights should almost touch one another. Bend your elbows as you lower the weights, bringing them down to either side of your head. Keep your shoulders stable as you slowly extend the arms back to the starting position. Repeat 10 times. Use heavier weights and do more repetitions as you develop your triceps.
One-Arm Overhead Extensions
The one-arm overhead extension is an easy exercise that will help strengthen your triceps. Sit on a weight bench or chair and hold a dumbbell in your right hand. Raise your right hand above your head then slowly bend the elbow and bring the weight down toward your left shoulder. Slowly, in a controlled motion, straighten the elbow and return to the starting position. Avoid thrusting your arm as you lift the weight over your head and do not lock your elbow when you return to the starting position. Perform one set of 10 repetitions on each arm, adding more weight and sets as your triceps become stronger.
Barbell Skull Crusher
Although this exercise sounds intimidating, it's easy to do and it will allow you to build and tone your triceps. You will need access to a weight bench and a barbell to perform this exercise. Start out using a lighter weight barbell that you can easily control. Lie on your back on the bench and raise the barbell above your chest. Hold the barbell with palms facing away from your body in a shoulder-width grip. Bend your elbows and slowly lower the barbell, bring it towards your forehead. Stop when you're 2 to 3 inches above the forehead. Return to the starting position. Do one set of 10 repetitions. Use a heavier barbell and do more sets as you become stronger.
References
- San Diego State University Aztec Recreation: Tricep Kick-Back
- PreventDisease.com: Triceps
- Sports Fitness Advisor: Over 20 Dumbbell Exercises Complete with Animated Diagrams
- Real Solutions Mag: Weight Training and Weight Lifting Exercises Lean, Well Shaped Arms
- Build Big Triceps: Tricep Muscle
- San Diego State University Aztec Recreation: Bench Barbell Skull Crusher
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