Bingo wings, be gone! These exercises specifically target your triceps so you can tone your upper arms.
1.Medicine ball lunge with triceps extension
• Stand upright, feet together, medicine ball extended directly above the head
• Step out into a lunge position, keeping the medicine ball extended directly above the head
• Ensure the front knee does not extend beyond the front foot
• Keep core engaged and pelvis tucked under
• Remain in lunge position
• Lower medicine ball down behind the head
• Ensure elbows and upper arms are kept back in alignment with the side of the head
• Extend medicine ball back to original position directly above the head
• Return to start position, feet together, medicine ball extended directly above the head
• Repeat entire exercise with alternate leg.
2.One-leg tricep dips
No need to neglect your triceps just because you don’t have all the ‘right’ equipment. A floor tricep sans bench is just as effective at toning your arms.
By challenging your balance you also engage your core and up the intensity of this powerful movement.
1. Sit on the floor with your knees bent, feet flat on the floor and your hands about a foot behind your hips. Keep palms shoulder-distance apart and fingers pointing toward you.
2. Engaging your core, extend one leg upward and hold it there.
3. Bend at the elbows, lowering your hips towards the floor while keeping your leg extended.
4. Avoid bending at the hips to ensure you feel the burn in your triceps.
5. Do 10 to 15 reps and change legs.
6. To make this move harder, you can speed this up by alternating leg and speeding up the tempo.
3.Tricep kick-back kneeling
A nice addition to a circuit, triceps respond really well to isolated movements.
Kneel with one foot planted on the ground and the other leg back – tall posture.
Weight in your hand starts by your sides then kick it back behind you.
Be careful not to bend over but stay straight and let your triceps do all the work.
4.One-arm overhead tricep extension
Sit down on a bench. Position the dumbbell overhead with arm straight up.
Lower dumbbell behind your neck while keeping your upper arm vertical throughout the exercise. Extend your arm back up to the starting position.
Repeat for desired amount of reps, then repeat on the other side.
5.Half moon rotations
Targets: Biceps, triceps and shoulders
Stand tall with your feet together with arms at shoulder height and straight out and your palms facing the floor.
Counting to 20, rotate your arms in forward circles. The circles should be about the size of a watermelon.
After 20, reverse the circles and again count to 20.
Without stopping, lift your arms up and down like flapping wings for 20 counts, then forwards and backwards for another 20.
By now your arms and shoulders should be burning. The last challenge is to hold your arms out still and straight for a final 20 seconds.
Repeat for at least one additional set.
6.Triceps extension with kettlebell
Stand with one foot in front of the other for a good, stable position. Shoulders are back and abs engaged. It helps to activate the thighs, so imagine ‘pulling’ your kneecaps upwards, which gives you strong legs at the same time.
Grasp the kettlebell or weight with both hands, bring it overhead, keep elbows tight and lower the weight behind your head, then bring back to the top.
Repeat this 15 times and then return to the start position.
Keep a tension on the flex and extension of this exercise – i.e. don’t let the kettlebell or weight fall back too quickly. Keeping your elbows in will ensure you can isolate the triceps.
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