Have you ever noticed how most people tend to focus on their biceps when trying to build strong, toned arms? We see gyms filled with folks doing countless curls while giving little attention to the muscle on the opposite side of the upper arm: the tricep. If you want well-rounded, balanced arms, it’s crucial to show those triceps some love! That’s why I’m going to introduce you to three simple tricep strengthening exercises – one using a chair and your bodyweight, and two requiring dumbbell hand weights.
Time to dip into some tricep work
Triceps dips are a fantastic way to work your triceps from home, a hotel while you’re traveling, or even on a playground or jogging trail. You can use a range of supports, whether it’s a table, an ottoman, or a rail.
Here’s how to perform a basic tricep dip:
1. Stand while facing away from your support object.
2. Place your hands on the object, stepping your feet away from it until you’re in a table-top position.
3. Lower and raise your body by contracting and extending your triceps.
4. Be sure to keep your back straight as you lift and lower yourself.
Try doing a set of 10 repetitions, pause for a rest, and then repeat twice more. You can level up this tricep dip by completing the exercise with your legs extended straight in front of you.
Up the ante with overhead extensions
Overhead tricep extensions with dumbbells are an excellent choice to target those triceps. Select a weight that’s both challenging and manageable for you. Remember, it’s crucial to maintain proper form throughout the exercise.
Here’s how to perform the overhead tricep extension:
1. Hold a single dumbbell with both hands, your fingers overlapping.
2. Start with your arms held straight above your head.
3. Slowly and steadily bend your elbows to lower the weight behind your head.
4. Extend your arms back to their straight position and repeat for 10 repetitions.
While performing this exercise, sit upright, draw your navel toward your spine, relax your shoulders, and keep your back straight.
Kick it back with dumbbell kickbacks
Our third tricep strengthening exercise requires one dumbbell in each hand. Dumbbell kickbacks are a great way to isolate your triceps and help sculpt those upper arms.
Here’s how to perform a dumbbell kickback:
1. Stand with your feet together, knees slightly bent, and lean your upper body forward at a slightly diagonal angle.
2. Hold your upper arms slightly behind your shoulder line and slowly straighten them behind you, lifting your weights.
3. Extend and then contract your arms at the triceps, performing 10 repetitions.
Take a moment to rest before repeating the exercise twice more. You can also complete this exercise by adopting a split stance, one leg in front of the other to help maintain balance.
Slow and steady wins the race
By incorporating these tricep exercises into your fitness routine, you’ll be well on your way to achieving proper muscle balance and symmetry in your arms. Remember, aim for three sets of 10 repetitions for each exercise and adjust your body position and weights as needed. Focus on maintaining good form and gradually increasing resistance for the best results.
Now go forth and show those triceps the attention they deserve! Your biceps will thank you for it.
