Comments Off on Triceps Training | Training Those Arms

Notorious for the “arm jiggle”, the triceps and biceps are often underworked muscles that don’t get enough attention or adequate training to turn flabby arms into chiseled pythons. Whether you want to look svelte in a sleeveless dress or want to become stronger, toning up your arms by incorporating a thorough triceps training program is important.
Because your arms are smaller muscles, the recovery time after your workout is very important. Generally, 48 to 36 hours is sufficient time between training to recover and provide maximum growth.
When performing the following routine, do it as a circuit where you do one set of each exercise right after another with no rest in between. Try to perform each exercise to muscle failure before moving to the next one. This routine will leave your arms feeling like jelly – but will definitely have those arms toned in 8 weeks or less.
Jiggle-Banishing Routine:
1.  Triceps Dip – Begin by sitting at the end of a bench with your palms resting on the bench beside you. Walk your feet forward until you are off the bench and only your hands are keeping you up. Slowly, lower your body by bending your elbows and lowering your glutes to the floor. When you brush against the floor, push back up until your arms are straight.
2.  Overhead Triceps Extension – Sitting on the bench, hold one dumbbell between two hands. Raise your arms in the air until your elbows are beside your ears and the dumbbell is directly above your head. Without moving the position of your elbows, bend your forearms behind you until the dumbbell touches the back of your head and extend back up. Be sure to keep your elbows steady to actually feel this move.
3.  Cable Pressdown (can also use a resistance band attached to a door frame) – Stand straight while holding the band / handle in both your hands and your elbows tucked into your side. Do not move your elbow position. Press down with your hands until your arms are straight and you feel the contraction in your triceps before slowly bringing your hands back up.
4.  Lateral Shoulder Raise – Either standing or sitting, hold a dumbbell in each hand. Slowly raise your straight arms out sideways to form a T. Try not to pull your shoulders up – keep them relaxed. Hold for a pause and lower back down.
5.  Standing Dumbbell Bicep Curl – Stand with a dumbbell in each hand, arms lowered to your sides, and palms facing away from you. Keep your elbows tucked into your sides and raise your wrists toward you until you reach the top of the contraction. Pause and lower back down.

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