Time: 15 minutes
Equipment: Mat, dumbbells
Good for: Triceps
Instructions: Choose one triceps exercise from each group below:
- A: Dumbbell floor press, single-arm dumbbell floor press, alternating dumbbell floor press
- B: Pushup, close-grip pushup, hand-release pushup
- C: Lying overhead triceps extension, triceps kickback
Complete three sets of the indicated number of reps for each move. Once you’ve completed all sets of one move, continue to the next, in ABC order. Alternatively, incorporate these triceps exercises into an upper-body workout routines.
3kg Vinyl Dumbbell
1 Dumbbell Floor Press
How to: Lie on your back with your knees bent and feet placed flat on the ground. Hold a dumbbell in each hand, and extend your arms upward over your chest, palms facing toward each other. Slowly bend your arms and lower them to your sides until your triceps touch the ground. Your elbows should form a 45-degree angle with your body. Slowly reverse the movement and return to start. That’s one rep. Complete 8 to 10 reps.
READ MORE: How To Do A Triceps Kickback For Seriously Toned Arms
2 Single-Arm Dumbbell Floor Press
How to: Lie on your back with your knees bent and feet placed flat on the ground. Hold a dumbbell in left hand and extend your arm upward over your chest, palm facing away from you. Slowly bend your arm and lower it to the side until your elbow touches the ground. Your elbow should form a 45-degree angle with your body. Reverse the movement and return to start. That’s one rep. Complete 8 to 10 reps on your left side, then repeat on your right.
3 Alternating Dumbbell Floor Press
How to: Lie on your back with your knees bent and feet placed flat on the ground. Hold a dumbbell in each hand and extend your arms upward over your chest, palms facing toward each other. Slowly bend your left arm and lower it to the side, until your elbow touches the ground. Your upper arm should form a 45-degree angle with your body. Reverse the movement and return to start. Repeat on the right side. That’s one rep. Complete 8 to 10 reps.
4 Pushup
How to: Place your hands shoulder-width apart on the floor, then extend your legs behind you with your feet about hip-width apart. Your body should form a straight line from head to heels. Keeping your core tight, bend your elbows to lower your body toward the floor. Your elbows should be pointing 45 degrees away from your body. Press back to start. That’s one rep. Complete 8 to 10 reps.
5 Close-Grip Pushup
How to: Assume a pushup position—but with your hands directly under your chest instead of out to your sides. Lower your body, elbows narrow and pointing toward your feet and biceps close to your body. Then press back up. That’s one rep. Complete 8 to 10 reps.
6 Hand-Release Pushup
How to: Place your hands shoulder-width apart on the floor, then extend your legs behind you with your feet about hip-width apart. Your body should form a straight line from head to heels. Keeping your core tight, bend your elbows to lower your body all the way down to the floor. At the bottom, allow your torso to rest on the ground as you lift your hands a couple centimetres off your mat. Push back up to high plank. That’s one rep. Complete 8 to 10 reps.
7 Lying Overhead Triceps Extension
How to: Lie down on your back with your knees bent and feet planted on the floor. Hold a dumbbell in each hand with your arms reaching toward the ceiling at shoulder height. Slowly bend at the elbows to bring the weights to your temples; pause, then, slowly bring the weights back overhead. That’s one rep. Complete 8 to 10 reps.
READ MORE: 15 Biceps Moves That Will Get Your Arms Crazy-Toned
8 Dumbbell Triceps Kickback
How to: Stand with your knees bent and lean forward at a 45-degree angle with a dumbbell in each hand. Start with your arms by your sides, bent at 90 degrees, weights at chest. Extend arms and press the dumbbells back. As you straighten your arms, squeeze your triceps. Return to start. That’s one rep. Complete 8 to 10 reps.
This article was originally published on www.womenshealthmag.com
