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Use the following exercises to help strengthen and develop your tricep muscles, those at the back of your upper arm. When performing these exercises, breathe smoothly and deeply - focusing on working the muscle to be trained - maintaining good technique!
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BEGINNERS TRICEP WORKOUT WITH BODYWEIGHT |
Aim to work through all 4 exercises listed, ideally 1-2 times per week, having at least two rest day between sessions.
Look at performing 1 - 2 sets of 10 - 12 reps, of each exercise, having a quick stretch of both arms prior to moving onto the next exercise. You may decide to perform all sets on the same exercise, then move to the next exercise (harder) or perform 1 set of the exercise and then move onto the next, however repeating the workout 1 more time.
Use the record sheet to record your reps - you should aim to gradually increase the amount of exercises - reps - always finish with stretching.
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LYING FLOOR TRICEP DIP
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CLOSE HAND WALL PUSH UP |
STANDARD TRICEP DIPS |
PULSING NORMAL TRICEP DIPS
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Focus on keeping your fingers pointing forwards - take elbows backwards. |
Aim to have your hands close together - take chest to hands. |
Have fingers facing forward - take elbows back - keep head up looking ahead. |
Perform in small pulsing movements - 2 - 4 pulses then straighten your arms. |
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After each exercise, spend 15 - 20 seconds stretching each arm with this simple but effective tricep muscle stretch.
1. Extend one hand down the center of your back, fingers pointing downward.
2. Use the other hand to grasp the elbow.
3. Exhale slowly, pulling gently downward on your elbow, aiming to take your fingers along your spine.
The following workout is an excellent routine for your shoulders, and will also help you improve your aerobic fitness.
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