Here are four effective exercises to target and strengthen your triceps:
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Tricep Dips:
- Find a bench or sturdy surface.
- Sit on the edge with your hands gripping the edge, fingers facing forward.
- Slide off the edge and lower your body by bending your elbows to about a 90-degree angle.
- Push through your palms to lift your body back to the starting position.
- Repeat for 10-15 reps.
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Overhead Tricep Extension:
- Stand or sit while holding a dumbbell or a kettlebell with both hands above your head, arms fully extended.
- Keep your elbows close to your ears as you slowly lower the weight behind your head.
- Extend your arms back to the starting position.
- Perform 10-12 repetitions.
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Tricep Push-Ups:
- Get into a push-up position with your hands placed narrower than shoulder-width apart.
- Keep your elbows tucked close to your body as you lower yourself down.
- Push yourself back up to the starting position.
- Aim for 8-12 reps, adjusting your knees to the ground for a modified version if needed.
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Skull Crushers:
- Lie on a flat bench with a dumbbell in each hand, arms extended above your chest.
- Bend your elbows to lower the dumbbells towards your forehead, keeping your upper arms stationary.
- Extend your arms back to the starting position.
- Perform 10-15 repetitions.
Make sure to use a weight that is manageable while maintaining proper form, and always consult with a fitness professional if you’re unsure how to perform these exercises correctly.