Tricep workout are exactly what you need to get your arms ready for summer. If you are wanting to look fit and fun this summer these are some tricep workouts you should definitely try. Your arms might be sore after but they’ll be looking good in no time!
1. Alternating Front Raises
Start by standing with your feet together and your dumbbells in hand. Bring both arms up so that your wrists and shoulders are aligned. Keep your arms strong and steady as you slowly raise one up by your ear. Alternate your arms and start with 5 reps on each side and build as you feel stronger.
2. Triceps Lift
Start by standing in a split stance with your left foot forward. Bend your left knee and lower your torso until it is parallel with the ground. Keep your back leg straight with your shoulders facing forward. With a dumbbell in hand, raise your right arm so that it is shoulder height with the weight facing the ceiling. Begin pulsing one inch up and own while keeping your arm straight. Repeat 25 times then do the same with the left arm.
The key to engaging the triceps on pushups is to keep your arms close to your sides. If it is too challenging at the beginning begin by dropping down to your knees until you feel confident. Repeat 10 times.
4. Bend Over Row and Press
Start in a split lunge with your front hand resting on your front leg for support. Look at your front foot as you perform a dumbbell row then shift the gaze up and you perform a press. Complete 10 reps on each arm.
5. Tricep Digs
Sit on a bench with your fingertips facing away from you. (Place your feet on a ball for a greater challenge.) Bend your elbows until you reach a 90 degree angle then press back up. Repeat this exercise 10 times and increase as you feel comfortable.
6. Squat and Curl
Start with your feet hips-width apart and your desired weights in hand. Bring your hands up to your shoulders to complete a curl. Slowly lower and squat. Repeat this sequence 10 times.
7. Upright Rows
Begin by standing with your feet together and weights, in hand, in front of your thighs. Bring the weights up, pushing your elbows out to the sides. Rotate your hands and perform a press for an extra exercise. Repeat 10 times.
8. Side Plank with Dumbbell Raise
Get in a side plank and lift your arm with dumbbell in hand up above your shoulder then back parallel. Repeat 10 times then perform on opposite side.
9. Overhead Press
For this tricep workout, start by standing with a dumbbell held by both hands, feet hip-width apart. Slowly raise the dumbbell over your head until both arms are extended. Make sure to keep your arms close to your head with elbows in. The goal is to keep your upper arms stationary and only move your forearms. Perform this exercise 10 times.
10. Lateral Lift
This exercise begins similar to the tricep lift. Rather than having the weight face the ceiling, have your palm face the floor. Perform a pulsing similar to the tricep lift 25 times and switch arms.