Triceps

Triceps are one of my favorite muscles to work out. Triceps account for 60% of the upper arms muscle mass. There are three parts to the triceps muscle: The “long head,” the “lateral head,” and the “medial head. Triceps muscles are used while writing, and anything involving extension of the elbow (straightening of the arm). The following exercises are great for toning your triceps:

1. Bench dips-

· Begin holding yourself up with your elbows at a 90 degree angle. Cross one leg over the other so that your weight is supported on only one of your heels.

· Lower your body towards the floor and then push back up and extend your elbows and straighten your arms (but do not lock your elbows). This is one repetition. Lower yourself back towards the floor for the second repetition.

2. Lateral Tricep Extensions- these are my favorite, this exercise really works the lateral head of the triceps. This exercise can help with the part of your arm that wiggles when you wave.

· Stand with your feet shoulder width apart holding two dumbbells in each of your hands.

· The way you should be holding the dumbbells is so that the palms of your hands face each other.

· Extend your elbows so that your arms straighten out behind you and slowly rotate your wrists so that your palms are facing upward towards the ceiling.

· Hold for a second or two and slowly bring both arms back in to a ninety degree angle.

3. Supine Bench Barbell Tricep Extension-

· Lie on a flat bench.

· Your feet should be flat on the floor and shoulder width apart, with your toes pointing straight ahead.

· Hold the barbell close to your forehead while keeping your elbows in line with your shoulders.

· Extend your elbows until your arms are straight.

· Hold this position for 1-2 seconds and then slowly lower the barbell back toward your forehead by flexing your elbows.

4. Push-ups- regular push-ups are great for toning your triceps. Whenever you do pushups, you are also working your pectoral muscles (chest muscles); chest exercises are often done in conjunction with tricep exercises since both of these muscle groups often work together to achieve movements.

· Get into a push-up position with your feet and hands on the floor with your feet slightly wider than shoulder-width apart.

· Draw in your navel toward your spine and contract your glutes.

· While maintaining a flat back, slowly lower your body toward the ground, by flexing your elbows.

· Push back up to the starting position by extending your elbows and contracting your chest.

5. Cable Pushdown-

· Begin by standing with your feet shoulder-width apart, pointed straight ahead.

· Grab the cable with your elbows flexed.

· Extend your triceps by straightening your elbows and pushing your hands toward the ground until your arms are fully extended.

· Hold this position for 1-2 seconds and then slowly flex your elbows to return to the starting position.