Triceps are the muscles of the back of the upper arm, originating from the shoulders and ending at the elbow. They are used whenever your straighten your arms from a flexed position. Because of that, they are being used in more exercises than you might think. Add a little variety to your tricep routine by trying some of these less common tricep exercises.
Tricep Pushup
A tricep push-up is the same as a normal push-up, but with a simple change in positioning of the hands. Start by kneeling on both knees and leaning forward to place your hands on the floor directly below your shoulders with your arms slightly rotated so that your elbows are facing your body. Lift up into a plank position by extending your legs behind you. Create neutral spinal alignment by engaging your core muscles. Keeping the upper portion of your arms as close to your sides as possible, begin flexing at your elbows to lower your body parallel to the floor. Pause at a 90-degree bend at the elbows and return to the starting position.
Bench Press
Although a very well-known exercise, the bench press works your tricep muscles just as well as your shoulders and pectorals. Lie supine on a weight bench holding a barbell with both hands. To prevent injury to the lower back, bend your knees and place your feet on the end of the bench. This will allow you to successfully flatten your back onto the bench by engaging your abdominals. Position the bar about an inch above your chest with your elbows out wide. Press the bar straight up by extending your arms. Pause briefly and lower the bar back towards your chest by flexing your elbows.
Crab Walk
The crab walk is a great exercise for your glutes, hamstrings and quadriceps, but it also demands a lot of work from your triceps. Sit on the floor and slightly lean back to place your hands on the floor beneath your shoulders. Rotate your arms so that your elbows face behind you and your fingers are pointed towards your feet. Bend your knees and place your feet flat on the floor and spaced hip-width apart. Engage your core before lifting your butt off the floor to support your body weight between your hands and feet. Without letting your butt touch the floor, start crab walking either forward or backward.
Air Plunges
Air plunges are usually considered a lower abdominal exercise, but your triceps are worked just as hard due to the support and balance they provide. Start by lying supine on the floor with your arms resting at your sides with your palms facing down. Contract your core muscles and raise your legs straight up above your hips. Begin the exercise by pressing down into the floor with your arms as you drive your hips off the floor and towards the ceiling, keeping your legs pointed up. Pause and return to the starting position by lowering your body back to the floor with control.
References
- "You Are Your Own Gym"; Mark Lauren & Joshua Clark; 2010
- American Council on Exercise: Barbell Bench Press
- "ACE Personal Trainer Manual"; American Council on Exercise; 2003
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