27 October 2020
Are you uncomfortable with the unsightly appearance of your upper arm muscles? Do your saggy arm muscles make you feel old? What if I told you there is a way to get rid of those ‘lunch lady arms’ without subscribing to any gym membership?
Enter targeted triceps exercises. They will leave your arms toned and more muscular. Triceps exercises are simple exercises that you can easily perform at home with little space and without any technical difficulties.
Here is a simple guide on how you can tone your triceps at home.
Did you know your arm muscles are made up of 66% triceps? Hence, you must work on the triceps for any chance of strengthening your arms. That said, the effectiveness of your triceps workout will depend on how you structure the program.
The best way to get the most out of your triceps workout is to shock the triceps through various methods. Here are some of the best ways to structure your triceps workout:
There are numerous variations of triceps workouts –enough to go a whole year without repeating. Nevertheless, we’ve compiled the 5 best triceps workouts that will give you better results in a shorter time frame.
To do the triceps extensions, you need to stand with feet shoulder-width apart and grab the weights with both of your hands. Place the grasped weight behind your head and then lift your arms laterally above your head. Do 4 sets of 8 - 12 reps each.
Dips throw the weight of your body onto your arms. They are performed using a low secure table or bench. Place your hands on the bench behind you, ensuring they’re shoulder-width apart. Bend your knees slightly and straighten your arms. Bend the elbows to get a 90° angle and ensure your butt is close to the bench.
At the bottom of the motion, straighten your arms once more and push down on the bench to lift your body.
You can do 3 sets of 10 reps.
To do a triceps kickback, hold dumbbells in both hands with your palms facing each other and with a slight knee bend, lean forward at your hips. Also, ensure your torso is parallel to the ground. While holding the dumbbells at a right angle, tuck your upper arms closer to your body. Isolate your triceps by straightening your arms and returning them to the starting position. Do 3 - 4 sets of 10 - 15 reps.
Starting in a plank position, place your hands close but without touching. Keep your elbows closer to the torso as you attempt to lower onto the floor and push back to the starting plank position. Perform 2 sets of 10 reps.
Lie on your back and slightly bend your knees. Hold dumbbells in an overhead grasp and form a 90° with your arms by resting the triceps on the ground. Extend your arms fully while pressing the dumbbells to face the ceiling. Bring back the dumbbells to the original position gently. You can do 3 sets of 8 - 12 reps. Tricep workouts at home are time-saving, convenient and cost-saving. We highly recommend you incorporate these 5 triceps workouts in your fitness program at home and get rid of the saggy arm muscles forever.
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