The triceps are the largest muscle group in your arms. They also happen to be a place where stubborn fat accumulates, particularly on women. To keep them firm and well defined, engage in a series of triceps toning workouts. This includes targeted triceps and isometric exercises, along with aerobic and stretching exercises.
Resistance Exercises
These are the most common way to strengthen triceps muscles. Exercises such as triceps pulldowns, lying triceps extensions, bench press and kickbacks, often use equipment like bars, pin weights and dumbbells. These help increase lean muscle mass in your arms and help tone up "bat wings," or flabby underarms. Do these types of exercises three times a week, with a day of rest between.
Isometric Exercises
Like resistance exercises, isometrics help firm and tone muscles, but you remain in a stable position throughout the exercise. For example, use the triceps pulldown exercise as an isometric. Set the desired weight, and push the bar downward. Once your muscle is fully contracted, hold it for 10 seconds, then release. Complete one or two isometric routines weekly.
Plyometric Exercises
These are ideal for athletes to improve strength and for encouraging muscle contraction at high velocity. Volleyball, basketball, tennis and baseball players can benefit from plyometrics since they must throw or strike balls full force. To do an overhead throw exercise plyometric exercise, simply throw a medicine ball over your head against a wall or to a person.
Body-Weight Training
If you do not have access to a fitness facility or equipment, there are plenty of body-weight exercises that work your triceps. Wall pushups are one of the most common. To do a pushup, stand with your palms on the wall and your feet hip width apart. Bend your elbows and lower your chest until the tip of your nose touches the wall, then push back to starting position. Along with resistance training exercises, do these three times a week.
Stretches
Stretching is often overlooked during many workout sessions, but it is very important to do before and after. You can improve your flexibility and range of motion and prevent injury with proper warmup and cool-down stretches. Do an overhead triceps stretch by raising your left arm behind your head and grasping your elbow with your right hand. Pull toward your head until you feel a mild stretch in your triceps. Hold for 30 seconds and repeat on your right arm. Do this before and after your workout.
Posted in: Muscle Building