Maybe it’s because they’re less visible than the biceps, but the triceps at the back or you upper arms are often neglected during exercise routines. This three-headed muscle supports your shoulder joint, acts as a shock absorber during falls and is used each time you extend your elbow. Considering that your triceps take up two-thirds of your upper arms, strengthening and toning this muscle can only be beneficial. To accomplish this, there are various exercise that you can do right from home.
Dips are easily modified to meet your fitness level. You can do them using a sturdy chair or bench. Scoot your buttocks forward while sitting on a chair, and position your hands at the front edge of the seat, curling your fingers over the edge. Walk your feet forward so your buttocks comes off the seat and hovers in the air while you balance your weight on your hands and feet. The straighter your legs, the heavier the load will be. Bend your elbows back so your buttocks lowers toward the ground. When your upper arms are close to parallel to the floor, extend your elbows and push yourself back to the starting point. Dip up and down, repeating the exercise eight to 12 times and finishing three sets.
Overhead Triceps Extensions
Overhead triceps extensions can be done seated or while standing upright. During the exercise, extend your arms up toward the ceiling while holding the ends of a dumbbell in both hands. You then bend your elbows and lower the dumbbell behind your head toward your neck. Your upper arms remain close to your ears the entire time. When your elbows point up at the ceiling, reverse the motion, straightening your arms and raising the dumbbell overhead. Three sets of eight to 12 reps will have your triceps burning. If you don’t have a dumbbell, use a water bottle or a heavy book.
Pushups with your hands close together on the floor can effectively target your triceps. To do the exercise, position your hands so your index fingers and thumbs form a diamond- or triangle-shape on the floor. When you lower your body to do the pushup, bend your elbows back, keeping them right next to your body. This really emphasizes your triceps. Start by doing the pushups on your knees and slowly work your way up to doing full pushups with extended legs. Perform two to three sets of eight to 12 repetitions.
The Abs Diet Get Fit Stay Fit Plan; Ted Spiker and David Zinczenko