The area of skin and muscle located below the bicep and at the bend of the elbow is called the triceps. This muscle group gets its name because it is connected to your body through three different points -- just below your shoulder blade and two areas on your upper arm bone, or the humerus. Many exercises can be done both at home and at the gym to strengthen and tone the skin and muscles in this area.
Pull-Over and Press
Step 1
Grab a barbell that features two curves as part of the handle and, depending on your fitness level, add 5 to 30 lbs. of weight.
Step 2
Lie face up on a workout bench and place your feet flat on both sides on the ground.
Step 3
Raise the bar up so that it is parallel to your chest.
Step 4
Lower the bar down toward your chest by bending at the elbows, then slowly move the barbell behind your head until your elbows point toward the ceiling. Bring the barbell back up over your chest and slowly lower it down before returning to the starting position.
Tricep Extensions
Step 1
Grab a dumbbell that weighs a bit more than you're used to lifting, or between 7 and 25 lbs. Wrap both of your hands around the handle and the top part of the weight with your palms facing up.
Step 2
Stand with your feet together and raise the dumbbell above your head.
Step 3
Slowly lower the dumbbell behind your head by bending at the elbows. Bend until your elbows make a 90-degree angle, or as far back as you can go. Make sure to keep the dumbbell away from the back of your head. Pause for one or two seconds, then return to the starting position.
Step 4
To make this exercise more challenging, perform the exercise while sitting on a stability ball.
Tricep Kickbacks
Step 1
Hold a pair of lightweight dumbbells in both hands and stand with your feet close together.
Step 2
Keep your back straight as you bend over slightly at the hips as if you're skiing down a mountain.
Step 3
Bend both elbows so that they point behind you and place the dumbbells on both sides of your body.
Step 4
Bend one arm straight behind your back while keeping your other arm still bent besides your body. Slowly bring the arm back to the starting position. Repeat for 10 to 15 reps without any breaks.
Step 5
Repeat with the other arm to complete the set, then perform two to three sets.
Things You'll Need
- Dumbbells
- Barbell
- Stability ball
- Weights
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