Triceps are the muscles on the back of your arms. You can do tricep exercises to tone, shape, and strengthen those muscles. Most people who do tricep exercise also do bicep exercises to tone and strengthen the front of their arms and deltoid exercises to work their shoulder muscles, as well. Tricep exercises can be done as part of a complete exercise program, or you can work that part of your body alone if you desire.
For many of these exercises, you will need dumbbells. You can purchase these to use at home, or if you belong to a gym, of course you can use the equipment there. Start out with light weights, and increase the weight as your muscles grow stronger. You can also increase the number of reps as you grow stronger.
Here are some tricep exercises for you to try.
Sit on a sturdy bench with your hands at your sides, palms down. Now slide your body forward so your hands are supporting you and youíre hanging off the bench. Keep your elbows slightly flexed in order to keep tension in the triceps and off the elbow joints. Keep your legs out straight in front of your. Now, lower your upper body slowly down towards the floor, keeping your elbows tucked in at your sides. Then slowly push yourself back up into the starting position. Do five reps of this tricep exercise.
These are basic push-ups, but you keep your hands positioned close together. Make sure you keep your elbows in to keep the tension on your triceps throughout these triceps exercises. If you let your elbows turn out, you will be working your chest muscles more than your triceps. Do five reps of this tricep exercise.
Stand up straight, hold a towel with both hands, and position it above your head with arms extended. Flex your elbows slightly. Have a partner hold the other end of the towel to apply resistance. Slowly lower your arms down behind your head, keeping your elbows in to keep the tension on your triceps. Raise the towel back up while your partner pulls down on the towel for resistance. Do five reps of this tricep exercise.
Single Arm Dumbbell Extensions
Lie flat on your back on the floor or on a bench. Hold the dumbbell above your head with your arm straight but your elbow slightly flexed to keep the tension on your tricep muscle. Slowly lower the dumbbell to a few inches above your head. Raise your arm back to the starting position, keeping your elbow tucked in. Do ten reps, then repeat with the other arm.
Two Arm Dumbbell Extensions
Lie flat on your back on the floor or on a bench. Hold a dumbbell in each hand and position them over your head with your arms straight, palms facing out, and elbows slightly flexed to keep the tension on your tricep muscle. Lower the dumbbells slowly to a few inches above your chest. Raise your arms back to the starting position, keeping your elbows tucked in. Do ten reps of this tricep exercise.
This exercise is similar to the one above, but differs because the dumbbells are lowered straight down toward the chest instead of coming back toward the head.
Lie flat on your back on the floor or on a bench. Hold the dumbbell with your arms extended and your elbows slightly flexed so that the tension is on your tricep muscles. Lower the weight slowly down behind your head while keeping your elbows tucked in. Then raise the dumbbell back to the starting position. Do five reps of these tricep exercises.Some of these exercise can be a bit challenging, particularly the ones with the dumbbells, so you might want to have a fitness trainer help you get started with them. And as always, itís a good idea to talk to your doctor before beginning a new exercise program.