šØ Triceps Tips
Your triceps is the muscle on the back of your upper arm that straightens your elbow out from a bent position. While itās an area I get asked about all the time, itās also an area that looks amazing with the right exercises! Today I wanted to share with you one of my favorite workouts you can do to carve amazing definition in your tricepsā¦ just in time for tank tops! š Get it here:
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1. ā How To Do A Triceps Kickback
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ā How to:Ā Stand with your knees bent and lean forward slightly, with a dumbbell in each hand. Keeping your back straight, bend your dumbell-holding arm 90 degrees at the elbow so your triceps are aligned with your back and your biceps are perpendicular to the floor. Engage your core and your triceps and hinge at the elbow, lifting the dumbbell up and back as you try and straighten your arm. Your triceps should stay still; only your elbow moves. Guide the weight upward until your arm is straight, pause, then lower back to 90 degrees. Thatās one rep.
ā Form tip:Ā Make sure you donāt swing the upper body and ensure your back is flat, not hunched.
ā Reps/sets for best results:Ā Epperly recommends three to four sets of 12 to 15 reps.
2. ā Tricep Extensions
The tricep extension is one of the easiest exercises for making sure youāre working the right muscle ā trust us, youāll feel it. To do it:
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- Stands with your feet shoulder width apart
- Grasp the weight with both hands and place behind your head, aiming for between your shoulder blades
- Lift your arms so theyāre straight above your head, making sure your elbows donāt flare outward too much
- Aim for 4 sets of 8 -12 reps
3. ā Tricep Dips
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Is there anything more impressive than someone casually doing tricep dips on a park bench during their run? Dips are a more intense tricep exercise because youāre supporting your whole body, so take it slow and work your way up to them!
- Find a low ā and very secure ā chair, table or bench and place your hands on it, shoulder-width apart, behind you.
- Put your feet in front of you with a slight bend.
- Straighten your arms ā without locking them ā and then slowly bend your elbows and lower your body toward the floor, until your elbow is at about a 90-degree angle. Remember to keep your butt close to the bench!
- Once your reach the ābottomā of the move, straighten your arms to push down on the bench til youāre back āat the top.
- Do about 15 reps and 2-3 sets.
ā Repeat the whole series 3 times total!
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