Want to tighten up your triceps? Try this workout.
Toning up your triceps can be tough, which is why we've put together this great workout that focusses on one of the often-neglected parts of your body.
Lie on your back, holding a dumbbell in each hand, arms at full extension above your chest. Keep your elbows slightly bent throughout but the movement should mainly occur in your shoulders. Lower both dumbbells over your head until they approach horizontal. Pause and then, engaging the muscles under your arms, raise back up to the starting position.
Sets: 3 sets of 2 to 5
Note: The triceps muscle has three parts. This exercise targets the long head, which is often forgotten in triceps training.
Lie on a bench and hold a barbell at full extension above your chest, with your hands no more than 10cm apart in the middle of the bar. Your upper arms will not move from their vertical position during this movement. Bend your elbows and lower your knuckles, with control, to a point just above your hairline. Then, pushing through your triceps, raise the bar back up to the starting position.
Sets: 3 sets of 8 to 15
Note: As you lower the bar, try to keep the gap between your elbows within 10cm.
Assume a push-up position, either on your knees or toes. Place your hands close together, with the thumbs almost touching. Holding your torso in a strong near-horizontal alignment, drop your chest down towards the ground. As you lower, your elbows will brush past your ribs to better target the triceps. Once at the bottom, push back up, holding your alignment, until your arms straighten again.
Sets: 3 sets of 8 to 15
Note: Regular push-ups, with your hands shoulder-width apart, also work your triceps, but do this variation occasionally to really give the triceps a kick.
Sit on the edge of a firm bench or chair. Place your hands beside your hips, elbows pointing behind you. Walk your backside a few centimetres off the bench, keeping your back straight, feet in front on your heels and knees slightly bent. With control, lower directly down until your elbows reach 90 degrees. Pause and push up with your arms until you reach the starting point. Don't use your legs in the up phase.
Sets: 3 sets of 10 to 20
Note: The straighter your knees, the harder this exercise is. To make it even harder, put your feet up on a raised ledge and/or place a weight on your thighs.
Hold a dumbbell in your left hand. Raise the arm up above your head to vertical. Your biceps should lightly brush your ear and stay there throughout. Try to keep your upper arm still. Bend at your elbow and lower the dumbbell out behind you to just below 90 degrees at the elbow, pause and then rise back to the starting position. Do all reps on one arm and then switch.
Sets: 3 sets of 8 to 15 each arm
Note: If you feel any pain in your shoulder during this exercise, simply modify your elbow position until the pain disappears.
If you don't feel an intense burn about three-quarters of the way into your reps, something is amiss. If you are over-using your chest muscles, bring your elbows in closer and, if needed, reduce movement at the shoulders. You may also need to increase range of motion, slow down the movement or increase the difficulty.
Laura Newton, 21, from Sydney, teaches Body Pump and RPM classes and fi ts in her own training between
work and her law studies.
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