women

Tone Up Your Triceps

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Here are five of your favourite moves to shape and sculpt your triceps, giving you graceful arms for those sleeveless summer tops

Tired of bingo wings? You need to work your triceps, the muscles at the back of your arms. Although they make up about two-thirds of your upper arm, it’s easy to forget about your triceps in your training routine, as you don’t see them. But don’t ignore this important muscle if you want shapely, toned arms.

1.    Tricep dips

Reps: 15

Benefits: Tricep dips are one of the best moves to target all three parts of the triceps, as well as being great for working your shoulders and core, too

How to do it

·         Sit with the heels of your hands on the edge of a sturdy chair seat or step.

·         Slide your bottom off the seat, and support your weight with your hands (a).

·         Bend your elbows, and slowly lower your bottom towards the floor (b).

·         Push back up until your arms are straight – without using your feet or legs for help.

Description: Elbows: Keeping your elbows pointing backwards.Bottom: Keep your body close to the step as you lower.Abs: Keep your back straight and your abs pulled in to hit multiple muscle groups at once.Legs: As you progress and get stronger, straighten your legs for more resistance.

Elbows: Keeping your elbows pointing backwards.

Bottom: Keep your body close to the step as you lower.

Abs: Keep your back straight and your abs pulled in to hit multiple muscle groups at once.

Legs: As you progress and get stronger, straighten your legs for more resistance.

Description: Tricep dips

Tricep dips

2.    Gym ball lying triceps extension

Reps: 15

Benefits: Lying on a gym ball forces your core to work harder to keep you stable, so you work your abs as well as shape up the backs of your arms

·         Grab a pair of dumbbells and lie with your back resting on a gym ball.

·         Raise your hips so your body forms a straight line from your knees to your shoulders. Hold the dumbbells over your forehead, hands together (a).

·         Bend your elbow and lower the dumbbells until your forearms are beyond parallel to the floor (b).

·         Pause, then lift the weights back to the start.

Description: Gym ball lying triceps extension

Gym ball lying triceps extension

3.    Overhead tricep press

Reps: 20

Benefits: This move isolates your triceps, forcing the muscle to work hard throughout the entire exercise.

·         Hold a dumbbell in both hands with your palms facing in, then lift it overhead so your upper arms are close to your ears (a).

·         Draw your abs up and in, then bend your elbows to lower the dumbbell behind your head (b).

·         Exhale, as you straighten your elbow to return to the start position.

Description: Overhead tricep press

Overhead tricep press

4.    Diamond press-up

Reps: 15

Benefits: This move tones and strengthens the backs of your arms, shoulders and chest.

·         Begin on your hands and knees, then place your hands together to make a diamond shape with your thumbs and forefingers (a).

·         Keeping your tummy tucked in and your back straight, bend your arms and lower your chest to the floor (b).

·         Pause, then push your body upwards as you extend you extend your arms to return to the start position.

Description: Diamond press-up

Diamond press-up

Overhead triceps stretch

Hold: 30 seconds each arm

Benefits: lengthens the triceps, to prevent soreness and muscle bulk.

·         Stand up straight and bend your right arm, so your hand goes over your head and reaches down towards your spine.

·         Using your left hand, push your right elbow down further, to feel the stretch in your tricep. Repeat with the other arm.

Description: Overhead triceps stretch

Overhead triceps stretch

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