Feeling envious of the toned arms you see on celebs and fitness gurus? Don’t just sit there! With this simple and effective workout, you can have toned arms and a strong core in no time. The best part? It’s suitable for everyone, from beginner to pro.
Level 1: Basic Triceps Press
This exercise is perfect for those who are new to working out or looking for a simple way to get started.
- Sit on the floor with your feet extended out in front of you.
- Place your hands behind you with your palms down and fingers pointing either towards you or out to the sides (do not point them backward).
- Inhale and exhale while pressing your hands into the floor and lifting your bottom off the ground. Push your pelvis upward to raise your core level with your legs.
- Hold for a second or two, then slightly bend your elbows and allow your waist to dip back toward the floor.
- Repeat 10 times or more if you’re able to.
Don’t forget to stretch after each set by bending forward and reaching for your toes. It’s essential to help relax and lengthen the muscles you just worked.
Level 2: Reverse Tabletop Triceps Press
Looking to challenge yourself a bit more? Try this variation of the triceps press:
- Bend your knees, making sure your feet and knees are hip-width apart.
- Inhale and exhale while pressing up and lifting your hips into the air. Engage your core and raise into a “reverse tabletop” position where your arms and calves are parallel to each other, and your thighs and torso are parallel to the floor.
- From here, bend your elbows and dip down, then press up for a total of 10 repetitions.
- After completing the set, don’t forget to bend forward and reach for your toes to stretch and relax the muscles.
Level 3: Elevated Triceps Press
Ready for the advanced version? Grab a couple of yoga blocks or another stable object and follow these steps:
- Place the yoga blocks or stable objects a few inches behind your hips.
- Put your palms flat on the blocks with your fingers bent over the edge for support.
- Repeat the basic triceps press and the reverse tabletop variations, doing 10 reps each while keeping your hands elevated.
- As always, remember to stretch by bending forward and reaching for your toes after each set.
With three different levels to choose from, this workout caters to everyone’s needs and abilities. Just remember, it’s crucial to focus on proper form, engage your core, and breathe throughout each movement. As you progress, you can increase the number of reps or add in other variations to keep things interesting and challenging.
Not only will this workout target your triceps and help you achieve those toned arms you’ve been envying, it also engages your core simultaneously. This means you’ll be developing overall strength and stability in addition to sculpting your arms.
If you make these triceps exercises a regular part of your fitness routine, you’ll likely start to see improvements in your arm and core strength in no time. So don’t hesitate, give these exercises a try and watch your body transform.
For more health tips and workout ideas, check out Healthline or Shape Magazine.
