Ever heard the saying: “Curls for the girls, tris for the guys”? The sentiment behind it is that women will be more impressed with guy’s biceps whereas other men will be more impressed by their triceps. In other words, while “guns” get most of the glory, if you want to sculpt all 360 degrees of your upper arms (or finally nail that chaturanga in your next yoga class), it’s time to give your triceps some much-deserved attention — for no one but yourself!
The Triceps—Defined
Your triceps, which run along the backs of your upper arms, actually consist of three muscles known as the long head, medial head, and lateral head—hence “tri.” Together, these muscles help you extend your elbows and straighten your arms—and assist in chest-dominant exercises, like those infamous yogi pushups.
Because different exercises focus on different parts of your triceps it’s important that you include a variety triceps exercises within your workout routine in an effort to build strength.
How to give definition to your triceps
Although shoring up strength and stamina in your arms is more than enough reason to engage in one of the exercises below, if you’re here, there’s a chance you’re looking to sculpt and add definition, too. Holly Roser, CPT says that seeing muscle definition in your arms or anywhere else on your body is a result of one thing: your body’s composition. “The more fat you have on your body, the less muscle will show,” she notes.
She says that it is possible to increase the size of your triceps, which can help them pop, with regular targeted resistance training. “Focus on full-body strength training and adding these triceps moves into your plan three days per week,” she recommends, adding that three sets of 8 to 15 reps is best. “You know you’re using the correct resistance when the last two reps seem almost impossible to finish.”
Pro Triceps-Sculpting Tips
To be able to do popular moves like overhead triceps extensions, close-grip pushups and floor presses, your upper arms must be stable. This will ensure that your reps are effective. To do this, you need to keep your elbows in line with your shoulders so that your upper arms are parallel.
The Workout
Ready to feel those arms burn in the back? These moves are great for a triceps workout.
Time: 15 Minutes
Equipment: mat and dumbbells, stability balls
This is a great place to:Triceps
Instructions: Choose one triceps workout from each group.
- A: Dumbbell floor presse, single-arm dumbbell flooring press, alternating dumbbell floors press
- B: Pushup, close grip pushups and hand-release pushups. Single-arm sphinx presses. Half Turkish getup to pushup. Dolphin pushup
- C: Plank triceps kickback, overhead triceps extension.
You should do three sets of each move. Once you have completed each set, move on to the next. These triceps exercises can also be incorporated into an upper-body exercise routine.
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Source: Women’s Health Mag