Can you do this?
Do you hate that annoying flab at the back of it? That muscle on the back of the arm is called the Tricep and it’s often abandoned.
If you’re looking for more defined and toned triceps you can do it from the comfort of your home with or without equipment.
So how do you get rid of that flab and get nice toned arms? Check out these 6 exercises that can get you there.
Here’s 6 ways to work the triceps:
Tricep Dips
This exercise is simple and effective for building strength in the triceps, shoulders, wrists and the core. Here are the steps:
- Sit on a chair or bench with your feet flat on the floor and knees bent
- Place the palms of your hands down behind you and make sure your fingers grip under the bench/chair
- Move your torso off the chair/bench with your arms extended. Your glutes should hover over the floor
- Breathe in as you lower your glutes down to the floor and bend the elbows and exhale as you rise back up and straighten the elbows
To make this exercise more intense you can straighten your legs by only placing your heels on the floor instead of bending the knees. Remember to squeeze the triceps at the top of the movement!
Tricep Kickback
The tricep kickback is unique because it works the back and legs at the same time it works the triceps! Talk about a 3-in-1!
Make sure your knees are slightly bent and your chest is out and your back arched, yet flat. It’s hard to do this right so make sure you do it in front of a mirror. Or better yet, hire a personal trainer because we often see most clients struggle to do this one correctly. Good form = better results!
Tricep pulldowns
You can use a cable machine or a resistance band anchored in a door to achieve these results. We recommend the tricep pulldown because it works the triceps in a different way, mainly because you’re performing a pulling action.
We personal trainers LOVE incorporating pulling and pushing programs to build muscle and reduce fat. This exercise is no exception!
Follow these steps:
- Stand tall and grip the handles with feet slightly apart
- Engage the core and exhale as you pull down, keeping the elbows glued to the side
- Inhale as you return the hands and forearms back up but aim to not let your arms go up past 90 degrees
Military Push ups
There are many types of push ups but this one specifically targets the triceps, which is why we recommend you do it on your knees.
Here’s how to do it:
- Go on your hands and knees with the hips lowered towards the floor like a modified push up
- Bend the elbows and lower down like a regular push up but instead of letting the elbows flare out keep them close to your sides
- Inhale as you go down and exhale as you come up
Overhead tricep extension
You’ve probably seen this one a few times. If not, consider giving it a try. It works the triceps in a different way while being equally effective. You can do it sitting or standing.
- Use one dumbbell (or 2 like pictured) and hold it with both hands at the bottom.
- Lift the dumbbell above and over your head to rest against your upper back between your shoulder blades with the elbows sticking up. This is the starting position
- Lift the dumbbell above your head and extend your arms forward until the elbows are fully extended and squeeze
Side Tricep push
This looks easy but it’s not. Not only does it work the triceps but don’t be surprised if you break out in a sweat. The bonus of this one is it also works the oblique’s AKA the love handles.
Here are the steps:
- Lie on your right side with the right hand along your left hip and your left palm down flat on the floor close to your right elbow
- Press into the floor to straighten the elbow
- Exhale as you push up, inhale as you go down
Looking for more tips? Try adding these to amp up any arm workout!
- Rest for at least 1 day after doing an arm workout
- Consume protein after your workout to help repair the muscles and accelerate your results
- Track your progress. Record measurements or take pictures!
- Increase the weight or difficulty every 2 weeks to prevent a plateau
- Try kickboxing! You’ll not only shed the fat but gain muscle and it’ll improve your coordination
And If you practice enough you’ll be able to do hand less push ups!
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