One of the most common requests I get as a personal trainer is help targeting the triceps. The triceps are the group of muscles located in the back of the upper arm. As we age, gravity and loss of muscle mass can lead to a “flabby” look in this area of the body that can bother individuals, especially females.
Here is a quick workout you can do at home with a pair of dumbbells to tighten and tone the underside of the arms. Remember to work holistically as well, adding this workout into a routine that includes total body strength training, balance, stretching, and cardio!
The Workout –
Perform 12 – 15 reps per exercise and repeat the circuit 3 – 5 times. Rest as needed.
Equipment Needed – 2 medium-large dumbbells and a chair or step.
- Triceps Dips
- Triceps Kickbacks (Right and Left)
- Standing Overhead Extensions
- Skull Crushers
- Triceps Pushups
How to do each exercise:
Triceps Dips –
Sit on the edge of a step or chair with fingers facing in. Shift forward, taking the butt off the step so that you are hovering in front of the seat. Both feet should be flat with knees bent. Lower your body as one unit towards the floor using the arms, keeping your butt close to the step or chair. Stop when your elbows are at a 90-degree angle. Keep the elbows pointing behind you the whole time! Press through the palms of the hand, and straighten the elbows. Repeat.
Triceps Kickbacks –
Begin with the left hand pressing into a step or chair. Pick up a weight on the right. Start with the dumbbell in by the hip, with the elbow bent. Squeezing the triceps, extend the arm behind you. Pause, then slowly release back into the hip. During the movement, keep your elbow in close to your side and in line with ribs.
Overhead Extensions –
Start either seated or standing, chest lifted. Grab one heavy dumbbell above the head. Slowly lower the weight behind the back of the head, keeping the elbows close to the sides of the head, pointing to the front. Bring the weight back up to the starting position.
Skull Crushers –
Start on the floor lying face up with one or two dumbbells. Start with the arms straight and stacked above the shoulders. Flex at the elbows, keeping the upper arm still and bring the dumbbells down towards the head. Lift the weight back up to the starting position.
Tricep Pushups –
Begin in a plank position, on the knees or toes, with hands shoulder-width apart and stacked underneath the shoulders. Brace the core, keeping the body straight. With control, lower the chest down towards the floor while keeping the arms parallel by the sides with the elbows pointing backwards. Press through the palms and lift the chest back to the starting position.
What kind of workout would you like to see next? Comment below!