Exercises for Firming Triceps


It’s nearly T-shirt and tank top season. The big question is, are your arms ready? If not, you still have time to start toning your upper arms so you can rock those tops in style and confidence. Follow these exercises for firming triceps; it’s as easy as 1, 2, 3!

  1. Classic Pushups - like they say, it’s an oldie but a goodie. For a great triceps workout, performing a classic pushup helps strengthen not just triceps muscles but also abdominals, pectorals, deltoids, and trapezius as well. Make sure you keep your back straight and in line with hips while lowering towards the floor. For an added challenge, alternate lifting one leg 6 inches off the ground as you lower into your pushup. This variation will challenge your core and upper body strength more and improve your balance.
  2. Triceps Dips - start by sitting on a stable bench or chair. Extend both feet out in front with knees slightly bent. Lift yourself up off the chair with body weight supported on straight arms with fingers facing outward. Lower your torso down slowly, keeping your back straight, knees bent, and hands stable until your elbows are bent at a 90 degree angle. Slowly rise back to start position.
  3. Triceps Extensions - this can be performed in a variety of variations. You can either lay on your back, with knees bent and dumbbells at your side. Raise dumbbells up with arms straight, then slowly lower weights down, bending at the elbow about 3-5 inches away from the sides of your head. You can also perform this exercise in a standing position with a cable machine. Pull cable down and towards you with straight back and slightly bent knees. Release cable slowly back to start.

Did you know that toned arms and shoulders will help you stand tall and improve your posture? So focus on exercising your triceps 3-4 times a week to strengthen arms, increase muscle definition, and improve overall tone. Don’t forget to perform each exercise slowly to create resistance. This will fatigue the muscles and help tone your triceps faster. For more information on strength training at California Family Fitness, visit our class listings here.

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