Triceps are muscles located on the upper back part of your arms. This part of the arm is what often keeps moving as you are waving goodbye to someone. Having toned triceps muscles will improve the function of the arm, as these muscles are directly involved in lifting, supporting, stretching and straightening.
Dumbbell Triceps Kickbacks
Dumbbell triceps kickbacks are an easy yet effective way to tone up this area. Grasp a dumbbell in your right hand and stand with your left side toward a bench or chair. Bend over until your torso is parallel to the bench, using your left hand to brace yourself. Press your right upper arm against the side of your torso. Bend your right arm at a 90-degree angle. Slowly straighten your arm while flexing the triceps muscle and then return to the starting point. Rotate sides.
One Dumbbell Triceps Extensions
Sit on a chair with your feet shoulder-width apart. Grab a weighted dumbbell with both hands and make sure that your palms are resting flat against the underside of the upper set of plates. Slowly pull the dumbbell upward until it is at a straight arm's length directly above your head. Gently lower the weight to the rear until your arms are completely bent. Use your triceps to slowly return the weight back to the starting point. Do as many reps and sets as you feel comfortable doing.
Dips Between Chairs
This is an exercise that requires no additional weights. Place two chairs parallel to each other approximately two feet apart. Place your hands on the chair behind you with your fingers pointed toward your feet. Put your heels on the other chair and straighten your arms. When you are ready, slowly bend your arms and lower your buttocks below the level of the two chairs as much as possible. Then, slowly straighten your arms and return to the starting position. To add resistance, place a dumbbell in your lap.
Triceps Parallel Bar Dips
Jump up to a supported position on parallel bars with your arms straight, your legs bent and your ankles crossed. Slowly bend your arms and lower yourself as far down as possible. Avoid bouncing or swinging your legs. Slowly straighten your arms and push yourself back up to the starting position. Repeat as many times as you feel comfortable.
Use Resistance Bands
If you are uncomfortable using free weights to do triceps training, you can incorporate the use of resistance bands in your workout. Resistance bands use your own strength to build and tone muscle. Resistance bands help strengthen muscles as well as increase flexibility, and they work the muscles in a different way than free weights.
References
- "Joe Weider's Ultimate Bodybuilding: The Master Blaster's Principles of Training and Nutrition"; Joe Weider; 1989
- BodyBuilding.com: What Is The Best Workout With Resistance Bands?
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