by Keila Chaliotis, Staff Writer
Ok, now here we have our next workout routine that really packs a punch behind every boxers arm, “The Tricep Workout!” Triceps form at the back part of your arms and some may say that they are what give your arms that nice cut and lean look. But how do some bodybuilders manage to get them looking so good and keep them toned? Easy!
Here are some exercises that can be done at the gym and which will guide you to having nicely shaped triceps:
This exercise is an excellent one for developing triceps, but it is really necessary that you use the correct technique when practicing it. A correct body position is important.
Take a dumbbell in one hand, then put your opposite knee on a bench, together with your other hand, and place your other foot on the floor, bending it slightly at the knee. Now, pull the arm holding the dumbbell straight back and up to your side, making it parallel to the floor and make sure to keep your back straight.
Sustaining the dumbbell so that you have a 90 degree angle at your elbow, breathe out slowly and extend your arm as far as it will go, or until your wrist, elbow, and shoulder are in a straight line.
Now, breathe in and lower the dumbbell slowly, but only until you reach an angle of 90 degrees at your elbow. Repeat for 10 reps and switch over to the other hand to do the same.
Seated Triceps Extension
Sit on a bench, and take a pair of dumbbells. Hold them so that they are at arm’s length above your head with palms facing inward together.
Maintain your upper arms stable as you bring down the dumbbells behind your head until your forearms are just past parallel to the floor. Then pause. Hold there for a second or two, then straighten your arms to return the dumbbells to starting position. Do a 15 to 20 reps.
Cable Triceps Pushdown
This is an exercise that is slightly more advanced in which you can vary your grip to help with all around development. It also helps develop good stability when standing.
Stand tall in front of the cable machine with your feet at hip-distance, your knees slightly bent, and your elbows pulled back and tucked into your sides. Hold the handles in an underhand grip with your palms facing up.
Breathe in slowly, then out and extend your arms at the elbow until they are straight. Avoid snapping your arms out and keep your body position throughout. Breathe in, and flex your arms gently at the elbow to return to the starting position.
Now, here are two exercises that can be useful for you if there is no time for going to the gym:
These push-ups can be practiced inside your house or outside in the patio. And all the equipment you need is you. Set yourself down on the ground in a regular push-up position. Once in place, bring in your hands to form a diamond shape in between. This will be your starting position. The reps recommended are 20 per set. After a week of practice, you should increase the reps performed.
For this exercise all you will need is to place two benches parallel to each other with enough space in between to sit on one and place your feet up on the other. Once you have located the benches in place, take a seat on one facing the other and on the other, place your feet on. Now, set your hands on the edge of the bench on which you are seated keeping your arms close to your body and lift your body up and forward to the point where your upper body is hanging over the floor. Now in position, breathe out as you lower yourself as far as you can and lift yourself back up slowly as you breathe in. Do as many reps as you can though I recommend sets of 10 reps if you are a beginner. If you do not have benches to work with, a chair and a high ledge to place your feet up on can be good enough to get the job done.
Remember not to snap your elbows into place while performing any of these exercises to avoid causing yourself elbow injuries. You do not want to get a good thing going for you and as easy as it is, mess it up. Do all the proper stretching required before working out and remember, dedication is the key to success.