Tricep TrainingWorkout all 3
- Your triceps are made of 3's...a long head, a lateral head & a short head. Your triceps are responsible for extending your elbow so anytime you need to push anything, you'll have to count on your triceps. So whether you're pushing a stroller, the lawnmower, a ball or another player...be sure your triceps are strong enough to get it done.
- Remember, your triceps get worked during chest and back exercises. So make sure to rest them and stretch them out often. You can train your triceps up to 3 non-consecutive days a week. Whatever your needs...try these tricep exercises to get you ready.
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Tricep Kickbacks
NOTE: Your upper arm and elbow should not move at all during the entire set if you are doing them properly. If you are moving your upper arm or elbow, drop some weight. Okay now let's get started. 1) Grab 2 dumbbells with your palms facing inward. 2) Keep your feet together, and bend your torso forward. Keep your head in a neutral position(aligned with your spine). Your arms should be bent with dumbbells out in front of your stomach. 3) As you begin the move, exhale & extend your arms out pushing the dumbbells behind your body. Remember to keep your upper arm & elbow still. 4) Once your arms are fully extended hold for 2 seconds, feel the burn and then release. Return to start position. |
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Tricep Extensions
A tricep extension is a push-type, isolation exercise which warms up your elbow joint while strengthening your triceps. You can do this exercise one arm at a time or with both arms to save time. To keep your back straight, tighten your abs & start with light weights so that you have total movement control. For a more challenging exercise, try these while sitting on a bench or on an exercise ball. 1) Now grab a dumbbell & hold the weight at one end with both hands overlapping one another. 2) Now take the weight overhead & hold behind your head so that your elbows are at about 90 degree angles & your elbows are pointing to the ceiling. Your arms should be next to your ears. (see picture) 3) Your arm from your shoulder to your elbow should remain still throughout the movement so only bend at the elbow and don't swing your arms. 4) Slowly raise the dumbbell to straighten your arms but without locking your joints. Make sure to squeeze your triceps at the top & feel the burn. That's 1 rep. |
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