Some of my favorite Tricep Moves

I got up this morning and felt that "oh so good" pain of a good workout - and it was my triceps that were talking to me.  I couldn't think of anything new or extraordinary I had done yesterday, but I did teach two classes and worked the tricep muscles in each class and in different ways.  The right ones were even sore and I can't even use weights in that arm! If you've ever been around me, though, you know this is one of my favs to work.  It's not that I have these great looking arms either.  If fact, since the arm work is totally lopsided for now it's beginning to show.  Sigh.  Oh well, I think it's just my great fear that I'll end up with those ginormous "batwings" one day.  You know the ones I'm talking about.   And,  yes I know, and will make sure you all know, that there is no such thing as "spot reduction".   To see results in any resistance training program you have to do your time in the cardio department and watch your diet.  You can, however, become stronger and leaner and have toned muscles to show for all your effort.

Here are some of my favorite ways to work the triceps:

1.  Bentover Tricep Extensions.  Possibly the most popular way to work the triceps even though I'm not sure this is the most effective.  This model is using a grip with the dumbell facing inside her body.  You can also add some variations by switching it so your palms face up.  It's important to keep your abs pulled in, back flat and not rounded, knees soft and elbows lifted.

2.  Bench Dips.  These are great because you can do these anywhere - your coffee table, kitchen chair, park bench, anywhere!  If you want to make them a little harder extend your feet out, keeping your bottom near the bench, or place a weight in your hips.  
3.  Skull Crushers.  They aren't as bad as they sound!  Simply lie on a bench or the floor and hold your dumbells extended up from your shoulders.  Bend your elbows and allow the weights to come toward your shoulders (or  if holding one weight, toward your forehead).  Resist against the weight extending back up.  
4.  Overhead Press.  This is one of my "go tos".  It's key here to think about your posture - holding in  your abs and holding your elbows right by your ears.  Focus on those triceps bringing the weight behind your head and extending the weight back up.  Love this one!
5.  Triangle Push Ups.  Another one of my favorites because you can do it anywhere!  All you need is a flat place to begin in a push up position with your hands making a triangle right under your sternum OR another way that is deceptively hard is to lie completely flat on your front with triangle under your sternum and lift only your upper body.  Harder than it looks after that 50th rep!
6.  Tricep Pulldowns.  This is the one I typically forget to do.  I think it's because you can't do this one in a class and have to be in a weight room or gym.  It's still a good one!

As always, hold in your abs and keep your knees soft.

These are in no way the only way to work the tricep muscles.  That's the best thing about resistance training - there are SO many ways to work different muscles.  You can never get bored and you can always find new and challenging ways to train.

Obviously, I am not demonstrating any of these moves, but I did try to find photos showing good form and women who looked like they were actually working out as opposed to modeling swimwear in a gym!  You are welcome. 

What's your favorite muscle to work?  Triceps - love them or hate them?


Enjoy your day!
General Post, Resistance Training, Tricep Exercises, TricepsComment