What exercise can I do for my triceps?
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Dr. Michael Roizen answered:You can strengthen your triceps using free weights in two ways:
Triceps One-Arm Overhead Extension, Free Weights
Muscles worked: Triceps (back of arm)
Starting position: Sitting on a bench or chair, grasp a weight in one hand and straighten your arm above your head, with your upper arm against your ear and elbow facing forward or out to the side. Your palm should be facing forward or to the opposite side. (The way this exercise is done can be varied, so do what is more comfortable for you: Have the weight either directly behind your head or to the side.)
Action: Slowly lower the weight behind your head, keeping your elbow pointing upward. Straighten your elbow without locking it; then press the weight back up.
Tips:
- This "behind-your-head" stance means you risk hitting your head with the weight when it comes down. I know this from personal experience.
- Keep your elbows high, never allowing your upper arms to move away from the side of your head.
Primary muscles worked: Triceps brachii (upper inside of arm)
Starting position: Lift the weight in both hands and put both arms behind your head. (This exercise uses your strongest muscle group, so you can probably use a heavier weight than you would for the other exercises.)
Action: With your arms bent and the weight at about shoulder level, extend your arms straight over your head, exhaling as the weight goes up. Then, lower your arms back down to the same position. Remember not to hit your head!
Tip:
- Keep your elbows high and don't allow your arms to move away from the side of your head.
Helpful? 4 people found this helpfulYou can strengthen your triceps using free weights in two ways:Triceps One-Arm Overhead Extension, Free WeightsMuscles worked: Triceps (back of arm)Starting position: Sitting on a bench or chair, grasp a weight in one hand and straighten your arm... More -
National Academy of Sports Medicine answered:
Triceps extensions are effective for strengthening the back of your arms.
Helpful? 5 people found this helpful
Triceps extensions are effective for strengthening the back of your arms. More -
Julie DuBois answered:There are multiple exercises that target the triceps. One that does not involve any equipment is the tricep dip, you can use a chair (or a bench). Begin seated on the chair and place your hands next to your hips. Making sure that your shoulders stay over your wrists, walk your legs out so that you are no longer sitting on the chair, but rather supporting your weight with your hands. Bend your arms to a 90 degree angle and return to a straight position. Repeat this exercise.
Another exercise is the tricep extension, this can be done standing, seated, or lying down. Using dumbbells, hold them above your head. Keeping your elbows pointing forward and close to your head, bend and straighten the arms. Make sure that you are activating the tricep muscles during this exercise.
Helpful? 1 person found this helpfulThere are multiple exercises that target the triceps. One that does not involve any equipment is the tricep dip, you can use a chair (or a bench). Begin seated on the chair and place your hands next to your hips. Making sure that your... More -
Dr. Grant Cooper answered:A good way to exercise your triceps is in a seated position. Maintaining good trunk posture, raise your right hand over your head. Use a small weight initially for this exercise. Keeping your right arm above your head next to your ear, flex your right elbow to 90 degrees so that your hand drops behind your head. Inhale as you do this, and exhale as you straighten your arm. Do 12 repetitions, then repeat with your left arm. Increase the weight once you can do 3 sets. Alternatively, you can do this exercise while standing. If you choose to stand, be sure to keep your knees slightly bent (3 - 5 degrees), your abdominal muscles contracted, and your back straight.
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A good way to exercise your triceps is in a seated position. Maintaining good trunk posture, raise your right hand over your head. Use a small weight initially for this exercise. Keeping your right arm above your head next to your ear, flex your... More -
RealAge answered:Holding a weight in your right hand, put your left foot forward. Bend both knees and rest your left hand on your thigh (or a sturdy chair if you need additional support). Leaving your elbow in the up position, "kick" the weight backward (keeping your forearm straight while twisting your palm toward the ceiling), then bring forward. Keep your elbow up and breathe normally throughout. Work up to 50 reps; reverse sides and repeat. To make it harder: Work up to 100 reps each side.
Holding a weight in your right hand, put your left foot forward. Bend both knees and rest your left hand on your thigh (or a sturdy chair if you need additional support). Leaving your elbow in the up position, "kick" the weight backward... More
