How To Exercise Your Triceps Using Weights
Shape and tone your triceps by using weights such as barbells and dumdbells. Use our easy-to-follow guide every day for just one month to see the results.
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You will need
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Exercise 1: Triceps dips
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Step 1:
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Start position
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Begin by positioning yourself sitting on the side of a bench with your feet together. Place your feet in front of your knees and rest a dumbbell on your thighs.
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Place your hands either side of your body.
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Step 2:
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Lowering and lifting
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Lift your body away from the bench, bend your arms and lower your body towards the floor.
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Push upwards and return to the start position. Keep all your weight on your hands and keep your knees bent with your back against the bench.
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It's important not to fully extend or lock out your arms at the elbow joint. In addition keep the weight on the front of the feet.
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Step 3:
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Breathing
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For this exercise, whilst you lower your arms you need to breathe in through your nose.
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And then when you lift your arms up, you need to breathe out through your mouth.
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Step 4:
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Review
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Once you are familiar with the movements perform 10 repetitions of this exercise.
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Exercise 2: Lying triceps extension
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Step 1:
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Start position
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Lie down on the bench with your head at one end. Hold a dumbbell with the palms of your hands over the back of your head and your arms extended.
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Step 2:
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Lowering and lifting
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Bend your arms and lower the dumbbell towards the floor.
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Push upwards and return to the start position. Keep all your weight on the palm of your hands but do not grip the dumbbell. Keep your upper arm completely still.
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Step 3:
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Breathing
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For this exercise, whilst you lower you arms you need to breathe in through your nose.
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And then when you rise up to the start position, you need to breathe out through your mouth.
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Step 4:
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Review
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Once you are familiar with the movements perform 10 repetitions of this exercise.
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Exercise 3: Single overhead press
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Step 1:
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Start position
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Now, sit on the bench in an upright position. Hold a dumbbell in the palm of your right hand above your head. Support the arm with your left hand on the upper part of your right arm.
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Step 2:
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Lifting and lowering
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Bend your arm and lower the dumbbell towards the floor.
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Keep the weight of the dumbbell on the palm or your right hand.
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Push upwards and return to the start position.
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It's important not to fully extend or lock out your arms at the elbow joint. In addition keep the upper body completely still throughout the execution of the exercise.
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Step 3:
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Breathing
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For this exercise, whilst you lower you need to breathe in through your nose.
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And then when you lift your arm back up to the start position, you need to breathe out through your mouth.
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Step 4:
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Review
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Once you are familiar with the movements perform 10 repetitions of this exercise on each arm.
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Remember that doing this exercise everyday for a month can really help to shape and firm your arms and chest.