Get the triceps of your dreams with four simple moves.
Toned triceps are a beautiful sight to see, but you can’t just slim them down. For the best-looking triceps, you need to add definition to show that you mean business. There’s no need to overthink how you’ll get the triceps of your dreams; just Target Your Triceps with these 4 Simple Moves.
Sometimes less is more. When it comes to your tricep muscles, keeping things simple can be extremely beneficial. Triceps are the dominant muscle in all push work, so all of these exercises involve pushing in some way, shape, or form. The first exercise is the pushup. Pushups are a standard for any workout routine, so even if you can’t do them just yet, the modified version will get you there. The next three push exercises are tricep kickbacks, tricep press, and tricep extensions. Each of these exercises isolates the tricep muscles to ensure you get the best results in each rep.
Stay focused, breathe, and push your triceps til they burn!
Target Your Triceps with these 4 Simple Moves
What to Do: Perform this workout three times a week. For single arm exercises, complete both sides before moving on to the next exercise.
What You’ll Need: A set of light to medium dumbbells (see below for weight suggestions), one heavy dumbbell (see below for weight suggestions), and an interval timer (available on most phones).
Beginner Level: Perform each exercise for 40 seconds, resting for 20 seconds in between each exercise. Complete three rounds with 45 seconds of rest in between each round. For light to medium dumbbells, use 5 to 10 pounds and 15 pounds for heavy dumbbells.
Intermediate Level: Perform each exercise for 45 seconds, resting for 20 seconds in between each exercise. Complete four rounds with 30 seconds of rest in between each round. For light to medium dumbbells, use 10 to 15 pounds and 20 pounds for heavy dumbbells.
Advanced Level: Perform each exercise for 45 seconds, resting for 10 seconds in between each exercise. Complete four rounds with 20 seconds of rest in between each round. For light to medium dumbbells, use 15 to 20 pounds and 25 pounds for heavy dumbbells.
- Tricep Pushups
- Single-arm Tricep Kickback (light to medium dumbbell)
- Lying Triceps Dumbbell Press (light to medium dumbbell)
- Triceps Dumbbell Overhead Extensions (heavy dumbbell)
Food is fuel and essential for recovery! Enjoy any of the foods from our Ultimate List Of 44 High-Protein, Low-Carb Foods to heal your muscles and get them ready for the next workout.
Single-arm Tricep Kickback
Lying Triceps Dumbbell Press
Triceps Dumbbell Extensions
While you target your triceps don’t forget to balance out your arms with our Beautiful Biceps Workout.
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