Welcome back to our focus on the arms! Instead of the of the biceps, let’s round out the upper arm by focusing on the triceps, located at the back or underside of the arm… you know, the flabby part that swings when you wave good-bye! Ugh.
We’ve got lots of options for training our triceps, depending on what sorts of tools and toys you have, but know that some of these moves are commonly done with poor form – so please pay careful attention to your technique, otherwise you risk injury or simply ineffectiveness in your efforts.
To begin, we recently looked at push-up options that specifically work the triceps. Instead of placing your hands wide and allowing your elbows to move towards the sides of the room, tuck your arms in close to the rib cage, and allow your elbows to point towards the back of the room instead. Also, remember that pushups can be done on your toes, on your knees, or even standing with your hands against a wall.
Even if you loathe push-ups and you don’t have any weights or tubes, there’s still an exercise you can do practically anywhere to strengthen the backs of those arms: Triceps Dips. Placing palms on a step, bathtub, sturdy couch/chair, etc., lower your body slowly, and — here’s the key! — keeping your elbows tucked in tight by your ribs, press yourself back up. Legs can be extended straight, or as a modification, bend one or both knees.
Now if you’ve got dumbbells…
1. Triceps Kickbacks – Brace through the core/Hinge from the hips/Spine & neck long. Squeeze the shoulder blades together to lift the elbows, keeping arms glued in tight by the body. Hold the upper arms still and simple press the hands towards the back of the room.
2. Triceps Overhead Presses – Hold dumbbell(s) with both hands overhead, arms glued by ears. Bend elbows (weight lowering behind your back). Return arms straight, keeping elbows in tight.
3. French Press (and not the coffee!) – Similar to the Overhead Press, except while lying on your back. The upper arm (between your shoulders and your elbows) does not move. Again, imagine the elbows are fixed points and only the forearm moves. Always, always, always focus on keeping those elbows squeezed in tight.
And, if you just have a tube, never fear! You can work those triceps kickbacks again or, the “tabletop slide,” as I call it. Taking just a very short length of tube, hold your arm parallel to the floor and then extend (palm down still) as if sliding your hand across a tabletop. Doesn’t seem like this move would be too tough, but you can sure feel it working if the tension is tight enough.
Triceps are sometimes thought of as three-headed ugly monsters, but you can totally tame these beasts with this selection of exercises. Working these muscles just a couple times a week will hopefully leave you feeling stronger and more confident – especially anytime you wave good-bye!
Everyday Faith + Fitness 