Triceps workouts are important for toning and strengthening the back of the upper arm. Good form and stretching are crucial to prevent injury. Free weights, dips, and pushups are effective exercises, but a combination of strength training and cardio is necessary for overall health.
The triceps are a large muscle located at the back of the upper arm. Notoriously difficult to tone, the triceps can appear flaccid and shapeless if not exercised regularly. There are many different triceps workouts that can be done to help keep the backs of your arms looking sleek and add strength and flexibility to your entire arm.
It is important to practice good form whenever you do triceps exercises. Stretch before each workout, don’t let your elbows lock as you extend your arms, and make sure your triceps flex and contract with each repetition. This will help prevent injury and ensure that your triceps get the best possible workout.
Several triceps workouts use free weights to help build arm strength. To perform a triceps pushdown, grasp a free weight vertically with both hands, extend your arms overhead. Slowly lower the weight behind your head, keeping your shoulders down and arms close to your body, until your elbows reach a 90-degree bend. Return to the starting position with your arms overhead and repeat for a great workout. In a triceps pushdown, stand with your torso bent slightly forward and a free weight vertically in each hand. Tuck your arms in so that the free weights touch your shoulders, then extend your arms back behind your body while keeping your elbows in.
Great triceps workouts can also include a series of exercises called dips. Like the reverse pushup, this maneuver works the muscles using the weight of the body. To perform a basic triceps dip, sit on a weight bench or chair with your hands under your hips, resting on the edge of the chair with your fingers facing forward. Push off the chair with your hips, allowing your legs to come out a bit. Bend your elbows to 90 degrees, allowing your hips to sink toward the floor while your arms support as much of your weight as possible. Use your arms to raise your body to the height of the chair and repeat.
In addition to dips and free weight exercises, good triceps workouts often include triceps pushups as well. Lying on one side, bend the knees and bring them slightly in front of the body. Rest your bottom hand on top of your waist, and rest your top hand palm on the floor, fingers toward your head. Using only your arm muscles, try to lift your body off the ground, balancing on your flattened palm. This movement can be repeated, like a push-up, or held for anaerobic strength training.
While these triceps workouts can help strengthen your arms, many fitness experts believe that the whole body requires strength training combined with cardiovascular exercise to stay healthy. Many people, especially women, store fat in the triceps, which prevents muscle tone from being apparent. Combining triceps exercises with other strength movements and a regular cardio program can help burn fat and reveal wonderful muscle tone.
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