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.
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.
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.
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.
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.
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.
Overhead
triceps stretch
