THE PULSE

When our members tell us about their goals, one we hear often is wanting stronger triceps. Not only do strong triceps look great, but they’re important for mobility and strength. Your triceps’ main job is extending the forearms, but they also help with stabilization and aid in any movement that requires power, like shooting a basketball or throwing a baseball. They even help you maintain good posture! If you’re looking to tone those triceps (or just keep forgetting to include them in your training), try adding these three moves to a future workout.

1. Chaturanga Push-Ups

You may recognize this move from your weekly yoga class, but it’s so effective we think Chaturanga Push-Ups should be incorporated into more workouts.

Begin in plank position with your arms straight and shoulders above your wrists. Engage your core and exhale as you bend your elbows and lower down. Your elbows should hug your sides. 

Rise back up to plank. That’s one rep. Try 8-10 reps. If you have trouble with this move, try practicing with your knees on the floor as you build up strength.

2. Dumbbell Kickbacks

According to an ACE study, dumbbell kickbacks activate about 88% of your triceps muscles, so you won’t want to skip this one on arm day. 

Grasping a dumbbell in each hand, stand with your knees bent and lean forward slightly. Keep your back straight.

Bend your arms at a 90-degree angle. Engage your core and extend your arms behind you. Make sure to contract your triceps muscle at the top of the movement.

Lower your forearms back to 90 degrees. That’s one rep. Complete 3 sets of 10-15 reps.

3. Dips

If you’re a regular at BODYPUMP classes, you know the burn from dips all too well. To perform triceps dips, you’ll need to use a riser, weight bench or chair.

Sit on your riser with your hands just outside your hips and your knees bent. Lift up onto your hands and keep your hips close to the riser. Bend your elbows and lower down until your elbows are bent 90 degrees. 

Engage your abs. Make sure you keep your elbows pointed behind you and your shoulders down. 

Push back up. That’s one rep. Complete 3 sets of 10-15 reps. For more difficulty, you can also try this move with your legs straight.