Tricep Exercises To Get Cut

Triceps are sometimes a stubborn area to define. The back of the arms is a usual place for excess fat to accumulate, so unless you have a low body fat percentage, it is hard to see the triceps muscles. With a proper clean diet and adequate cardiovascular exercise, you can achieve defined triceps. The American College of Sports Medicine recommends a minimum of 30 minutes per day, five days per week of moderate intensity cardiovascular exercise. If you work out at a high intensity, you can do 20 minutes a day, three days per week and see similar results.

Guidelines

According to the National Strength and Conditioning Association, the appropriate repetition range for building and toning the muscles is between eight and 12 repetitions maximum. You need to lift a weight that fatigues your muscles within that rep range. If you feel like you could do more than 12 repetitions, then increase your weight for better results. Try to do two to three sets of each exercise at least once per week.

Triangle Push-Ups

The American Council on Exercise conducted a study which examined triceps muscle activation during certain exercises and found that triangle push-ups activated the triceps the best. These push-ups involve placing your hands close to the midline of your body while in push-up position, so that your thumbs and index fingers come together to form a triangle shape. The position of your hands combined with your body weight activates all parts of the triceps muscle.

Standing Dumbbell Kickbacks

Standing kickbacks are slightly more effective than supported kickbacks, where one knee and the same hand are positioned on a bench, because it takes more core and back activation to stabilize your torso. Standing triceps kickbacks are equally as effective. Hold a dumbbell in each hand, bend over about 45 degrees at the waist and straighten your arms behind you. Hold the flexed position for about two or three seconds before releasing and bending your elbow.

Parallel Dips

Dips are effective on a bench, parallel bars or a dip machine. The arm position during parallel bar dips places less strain on the delicate shoulder joint than the bench. These may be better if you have limited flexibility or range of motion in your shoulders and upper back. If you can easily get through 12 to 15 repetitions, consider wearing a weighted belt or vest for a more effective workout.

Cable Rope Pulldown

Cable machines, which are available at most gyms and health clubs, provide resistance in the muscle shortening, or concentric contractions, as well as the muscle lengthening, or eccentric contractions. You experience more of a pull in the eccentric contractions than you do with free weights. The rope attachment places the hands parallel with each other, targeting the outside portion on the triceps effectively.