Triceps Exercises
to Tone Upper Arms

Triceps exercises tone the muscles on the back of your upper arm, opposite the biceps.

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• The lateral head attaches to the back of the humerus (upper arm bone) and is the outside of your triceps.
• The medial head is located along the middle of the back of your upper arm and also attaches to the humerus.
• The long head is located along the inside of your arm and attaches to the scapula (shoulder blade).

All three heads connect to a tendon attached to the ulna (the larger of two forearm bones). Together, the three heads extend the elbow (straightening your arm). The long head also helps stabilize the underside of your shoulder joint and helps your upper-back muscles move your arm down and in towards your body.

It's important to be sure you exercise all three heads of the triceps.

Triceps Exercise 1: Triceps Dip

1. Find a sturdy chair or table or any surface that is solid and has an edge.
2. Face away from the chair and place the heels of the hands on the edge.
3. Walk your feet away from you until there is about 30 inches distance from your hands to your feet.
4. With most of your weight concentrated on your hands, slowly lower your body down for a count of 5 and then rise.
5. Repeat for 3 sets of 15 repetitions.

By walking your feet away, you use them solely as a support while the triceps muscle is isolated and required to do most of the work.

Triceps Exercise 2: Overhead Triceps Press

1. Stand with feet about shoulder width apart and weights held comfortably in your hands.
2. Raise the weights directly above your head until your arms are almost fully extended. (Remember not to lock the elbow joint or else you risk injury.)
3. Slowly bend your elbows and lower the weights behind you until the elbows form a 90-degree angle.
4. Raise the weights slowly.
5. Repeat for 3 sets of 15 repetitions.

Triceps Exercise 3: Backwards Lift

1. Stand with feet about shoulder width apart and hold the weights comfortably in your hands with arms extended out to your sides.
2. Turn your palms to face behind you and raise your arms backward as far as is comfortable.
3. Slowly lower back to the starting point.
4. Repeat for 3 sets of 15 repetitions.

Tip: For an extra boost of toning, on the last repetition of every set, raise the weight slowly and hold; pulsing the arms up and down about a inch to really fatigue the muscle.

Triceps Stretch

After working out, stretch the back of your arms:

1. Bring one of your elbows across your body, towards the opposite shoulder. Use your other hand to bring your elbow closer to your shoulder. Hold for 10 to 20 seconds, then switch sides.

2. Raise your arm over your head and bend your elbow all the way so your hand is behind your neck. Use your other hand to grasp your elbow and stretch the arm back. Hold for 10-20 seconds, then switch sides.

If you ever feel pain, stop and consult a trainer or medical professional. Stay with your program three times weekly and your arms will be looking sleek and toned in no time!

Note: If you have an injury or any medical condition, consult a healthcare professional before starting an exercise program. Start easy and work your way up to the recommended repetitions.

Complement your triceps exercises with these biceps exercises.