Resistance training can help lower your body fat and raise your metabolism, according to the American College of Sports Medicine. It also increases lean muscle tissue, bone density and make daily activities easier. Perform resistance training two to three days per week and include each major muscle group. Incorporating exercises for your back and triceps can shape your upper body as well as promote good posture and strength.
Goal of Training
Before you start resistance training, determine the goal of your workouts. For muscular endurance, perform two to three sets of 12 to 20 repetitions. To increase muscular size, perform three to six sets of six to 12 repetitions. To gain strength, perform two to six sets for no more than six repetitions. For strength or size, you may want to perform multiple exercises for your back and triceps one day per week. Endurance athletes may perform two full-body sessions each week with one exercise per muscle group.
Back Exercises
Pulldowns challenge the large muscles of your back, the latissimus dorsi. Sit at a cable machine with a long straight bar. Grip the bar slightly wider than shoulder width. Pull the bar down to approximately chin height with your elbows pointing straight to the ground. Slowly raise the bar back up until you feel a slight stretch and arms are extended for one complete repetition. Dumbbell rows also challenge your lats, but further exercise your mid-back muscles. Hold a dumbbell in your right hand and put your left knee and hand on a flat bench, keeping your torso parallel to the floor with your right arm hanging straight down. Bend your elbow and pull the weight up so that your elbow points to the ceiling and the weight is by your torso. Slowly lower back to the start position for one complete repetition.
Triceps Exercises
Your triceps lie along the back of your arm. Perform an overhead extension with a dumbbell in a seated position on a bench or stability ball. Hold one dumbbell in both hands extended overhead. Keep your upper arms close to your head and bend your elbows, lowering the weight behind your head until you feel a stretch. Slowly press the weight back to the start position for one complete repetition. Kickbacks are performed with dumbbells in a standing position. Hold one weight in each hand and lean forward with your back straight until you are almost parallel to the floor. Draw your upper arms to your sides and keep them there the entire time. Your elbows are bent with your hands toward the floor. Extend your elbow, pressing the weight straight back. Slowly return to the start position for one complete repetition.
Considerations
These four exercises will work your back and triceps but are not a complete list. There are many options for each muscle group that can be performed with machines, free weights or even resistance bands. Variety is key to continued progress so change your exercises every eight to 12 weeks. Also make sure that you allow the muscle to rest for at least 48 hours before exercising it again.
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- American Council on Exercise: Back Exercises
- American Council on Exercise: Arm Exercises
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