Did somebody say arm day? While arm-day might make you think of biceps curls and shoulder presses, the tricep needs its time in the sun too! Strong triceps mean, well-defined, toned arms and less chance of elbow or shoulder injuries. So add this 20-minute Triceps workout routine to your next gym sesh!
Why the tricep? These muscles, located on the back of your arms, play a key role in upper body strength, stability and tone. Strong triceps mean sculpted, well-defined arms – and don’t we all want that? But more than having a good pair of toned arms, training your triceps means that your elbows will be more supported and you’ll have better shoulder stability, which helps to reduce strain. Strong triceps also mean that everyday movement like opening doors, lifting groceries or pushing a pram will become that much easier.
20-minute Triceps workout:
Do 3 sets of 10-12 reps per exercise with a 30-second to 1-minute rest in between.
- Triceps Dips
Sit on the edge of a bench or step, hands shoulder width apart. Lower your body until your arms form a 90-degree angle. Push up without locking your elbows. Keep your back close to the bench for max triceps engagement. - Overhead Triceps Extension
Hold a dumbbell or kettlebell with both hands overhead. Lower the weight behind your head until your elbows are bent at 90 degrees. Extend your arms back up to the start position. Keep elbows close to your ears to avoid shoulder strain. - Triceps Push-Up
Start in a high plank with hands close together under your chest. Lower your body while keeping elbows tucked. Push back up to the start. Modification: Drop to your knees if needed. - Triceps Kickbacks
Hold a dumbbell in each hand, hinge forward slightly. Extend your arms straight back, squeezing your triceps. Return to start and repeat. Keep movements slow and controlled for maximum effect. - Triceps Push-Down
Set the cable machine at chest height with a rope attachment. Grab the rope with both hands, palms facing inward. Push down until your arms are fully extended, then slowly return. No cable machine? Use a resistance band tied to a sturdy object!
While performing these moves, make sure to focus on the muscles you engage and move slowly with good form – ie: no swinging elbows! Stand in front of a mirror to help you check your form and posture.
You’ll know that you are using the right weight when you can just complete 3 sets, but the last 2-3 reps feel hard. Track your progress overtime with a journal.
We want to see those gym selfies! If you’re doing any of our #MedshieldMovement workouts, tag us @medshieldsa on social media and inspire those around you to get moving too!