3 Exercises for truly beach worthy triceps…
1. Diamond Pushups
Place the tips of your pointer fingers together and the tips of your thumbs together to form a diamond shape with your hands. Start from a plank position and lower your body so that your chest stays over the diamond. To get those triceps working a little extra, keep your elbows close to your body. Explode back up to complete the diamond pushup.
Complete 10 to 20 reps or challenge yourself to see how many you can get – with good form – in a minute.
2. Tubing Triceps Extension
Attach one end of the tubing to a post/tree/helpful person at about shoulder height or slightly higher. Stand facing away from the attachment point. Tuck your tailbone under so that you’ve engaged your glutes and abs. Start with your arm bent so that you are holding the tubing above your shoulder and your palm is facing your cheek. When you look down at your shoulder, you want your chest to be perpendicular to your arm. Your elbow should be slightly higher than your shoulder. Keeping the elbow in stable, extend the arm. Return to the start position and repeat.
Do 10-20 reps and then switch sides. If you find that your elbow moves, you can stabilize the elbow of the working shoulder by taking your opposite hand and applying light pressure to keep the elbow in place.
3. TRX Triceps Extension
If you have access to a TRX, this is one of the best tricep exercises out there. Stand facing away from your attachment point with the TRX extended to mid-length. Start with the arms straight out in front of you and the palms facing down. You’ll want the elbows slightly higher than the shoulders. Bend at the elbow until your hands are even with your temples – extend to complete the motion.
Just as with the tubing triceps extension, you have to keep the elbow in relatively the same place in order to put the most emphasis on the muscle you are trying to target (the triceps).
Do 10-20 reps. Remember to keep the core engaged. Also, keep the arms parallel at all times and move only at the elbow joint (as opposed to the shoulder joint).
If you want to get crazy (and bring your triceps along for the ride), super set ‘em. For example, do a set of 10 Diamond Pushups and then finish your arms off with a set of tubing triceps extension.
We have more triceps exercises up our sleeves so make sure you a. check back or subscribe to our Facebook page – http//facebook.com/ puravidaurban and b. come in to the studio if you need help (schedule your class at www.puravidaurban.com/schedule-a-class).
Try these out, and leave a comment if you have a personal favorite or a fantastic modification…