A Pilates ring is a strength training tool that lets you strengthen and tone your body without using heavy and bulky free weights. This reduces the risk of incurring injuries during weightlifting, especially back injuries. The used of the Pilates ring is not limited to any one area of the body. You can firm your triceps with triceps isolating exercises or along with chest exercises.
Standing Triceps Press
The standing triceps press exercise targets the tricepsmuscles using the Pilates ring. Pilates rings work your muscles differently than free weights or machines. You pulse the ring to work your triceps instead of raising weights or resistance bands. To do the standing triceps press, hold the Pilates ring behind your back with both hands on the outsides of the handles, palms facing each other. Your arms are parallel to each other. Bend your elbows comfortably and step your feet shoulder-width apart. Stand up straight. Resist the urge to lean forwards to counterbalance the ring behind you. Next, squeeze the ring with short, quick pulses. You will feel this in your triceps.
Lying triceps Press
This exercise works the triceps similar to a standing tricep push-down done with a machine. Instead of standing up and pushing a bar down from shoulder height though, you lie on your stomach and pulse down against resistance from the Pilates ring. To begin, lie face down with your arms extended in front of you in line with your shoulders. Place the ring vertically on the floor and rest both palms on the top of the ring. Stack your hands as if about to dive into a pool, then, pulse down toward the floor with your arms straight.
Lying Chest Press
The lying chest press exercise works the triceps, chest and shoulders. Chest presses always work these three muscles groups together whether you use a weight machine, dumbbells, resistance band or Pilates ring. To perform this exercise, lie on your back and hold the Pilates ring above you. Bend your elbows to make right angles out to the sides. Hold the handles so your palms face inwards, then, pulse the ring by pushing your hands toward each other. You may also do this exercise standing up with the ring in front of your chest.
Amount and Duration
Pilates rings can be used daily as part of a workout routine, but the triceps need days off. The body's major muscle groups need rest days for muscle recovery. Use the Pilates ring to work the triceps three days a week. Start with five sets of five pulses, as recommended by Pilates-Back-Joint-Exercise.com. Work up to 10 reps and eight sets.
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