Build Your Triceps Workout
Provided
by American
Council on Exercise
Although
they are not considered the “show” muscle like the biceps, the triceps make up
approximately two-thirds of your upper arm and contribute significantly to
upper-body strength. Strong triceps help you with pushing and throwing
movements such as throwing a ball, pushing a child on a swing, and sports
activities such as swimming and tennis. Furthermore, strengthening the triceps
can add shape to both the arms and the shoulders.
The Workout
Featuring
dumbbells, a resistance band and your own body weight, you will actually create
this workout yourself by mixing and matching the exercises. Your triceps will
be challenged with every workout and the variety will keep you from getting
bored.
You
will build your triceps workout by choosing one exercise from column A, one
exercise from column B and one exercise from column C. Perform each exercise,
in order, for 15 reps, rest one minute and repeat the set one to two more times
for a total of two to three sets.
Here
are three sample workout combinations:
- Triceps Push-up—Narrow Press—Posterior Triceps Press
- Chair Dip—Lying Triceps Extension—Overhead Extension
- Triceps Push Up—Lying Triceps Extension—Overhead
Extension
|
Column
A |
Column
B |
Column
C |
|
Body
Weight | Choose 1 |
Dumbbells
| Choose 1 |
Resistance
Band | Choose 1 |
|
Triceps Push-up |
Narrow Press |
Overhead Extension |
|
Chair Dip |
Lying Triceps Extension |
Posterior Triceps Press |
Triceps
Push-up | Body Weight
With
hands directly underneath the shoulders, position the body in a high plank
position on the toes or knees. Bend the elbows, brushing the inner arms along
the sides of the body, and lower the body toward the floor. Keep the arms
parallel to the floor and the elbows pointing straight back.
Press down into the floor and extend the arms back up to the starting position.
Chair Dip | Body Weight
Sit
on the edge of a stable surface (chair, couch, stairs)
and place the hands on the edge, just outside of the hips. Walk the feet
slightly out and slide the glutes off the chair and straighten the arms. Bend
the elbows and lower the body until the arms are bent at about 90 degrees.
Press down into the chair to return to the starting position.
Narrow Press |
Dumbbells
Begin
by lying on your back on the floor, with the knees bent and the feet flat. Hold
dumbbells up toward the ceiling with the palms facing each other. Bend the
elbows and lower the dumbbells close to the sides, and then press back up to
the starting position.
Lying Triceps Extension
| Dumbbells
Begin
by lying on your back on the floor, with knees the bent and the feet flat. Hold
dumbbells up toward the ceiling with the palms facing each other. Bend the
elbows and lower the dumbbells toward the ears, keeping the elbows pointing
toward the ceiling. Extend the arms back up to the starting position.
Overhead Extension |
Resistance Band
Begin
in a split stance, with the left foot forward and the right leg back. Place one
end of the resistance band under the right foot and hold onto the other end of
the band with the right hand. Lift the right arm up by the ear with the palm
facing in. Bend the right elbow and lower the right handle behind the head.
Next, press the handle back up, extending the arm to the starting position.
Perform the suggested number of reps and then switch sides.
Posterior Triceps Press
| Resistance Band
Begin
in a split stance, with the left foot forward and the right leg back. Place one
end of the resistance band under the right foot and hold onto the other end of
the band with the left hand. Keeping the arm straight and the palm facing back,
press the arm back toward your hip and return to the starting position. Perform
the suggested number of reps and then switch sides.
Stephanie Thielen
Stephanie Thielen,
BS, has a fitness career that spans over 24 years with experience in group
fitness training and management in the community, corporate and collegiate
setting. As an ACE Group Fitness Instructor and Personal Trainer, two-time IDEA
Presenter, NETA trainer, AEA Trainer, and BOSU National Master Trainer,
Stephanie provides land and aquatic workshops that teach logical methods for
class construction, providing the “tools of the trade” to assist fitness
professionals develop their teaching skills. Find Stephanie on Facebook at
Stephanie Thielen Fitness, LLC.