Training your triceps is a important part of building and shaping your arms. Whether you are a training fanatic or designing your first training plan, the exercises below will help you meet your fitness goals.
medicine ball supine chest throw
To perform the medicine ball supine chest throw, start by lying flat on your back on a comfortable, flat surface. Bend your knees and keep your feet flat on the ground.
Hold a medicine ball with both hands, extending your arms straight up towards the ceiling. The ball should be directly above your chest. This is your starting position.
Engage your core and keep your back flat against the ground throughout the exercise.
Now, bend your elbows to lower the medicine ball towards your chest. Your elbows should be out to the sides and your forearms should be parallel to the ground.
Next, powerfully extend your arms and throw the medicine ball straight up into the air. Aim to throw it as high as you can while maintaining control.
Catch the ball as it falls back down and immediately lower it towards your chest to move into the next repetition.
Ensure that your movements are controlled and that you're using your triceps to power the throw, not just your chest and shoulders.
Repeat this exercise for the desired number of repetitions.
Remember to always use a weight that is challenging but allows you to maintain good form. If the ball is too heavy, you may not be able to throw it high enough or you may struggle to catch it safely.
This exercise is a great way to target your triceps and also works your chest and shoulders.
medicine ball close grip push up
To perform the medicine ball close grip push up, start by placing the medicine ball on the floor. Stand facing the ball and get into a high plank position, placing your hands on the ball. Your hands should be close together, directly under your shoulders.
Slowly lower your body towards the medicine ball, keeping your elbows close to your body. This will ensure that your triceps are doing most of the work. Make sure to keep your body straight and your core engaged throughout the movement.
Once your chest is close to the ball, push your body back up to the starting position. This completes one repetition.
Remember to breathe in as you lower your body and breathe out as you push yourself back up. Start with a lighter medicine ball and gradually increase the weight as your strength improves.
For beginners, aim for 3 sets of 10 repetitions. As you get stronger, you can increase the number of sets or repetitions. Always ensure to maintain proper form to avoid injury and maximize the effectiveness of the exercise.
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