Training your triceps is a vital part of growing and shaping your arms. Whether you are a workout pro or developing your first training plan, the workouts below will help you meet your fitness goals.
narrow push-up on exercise ball
1. Start by placing a stability ball on a flat, non-slip surface.
2. Kneel down behind the ball and place your hands on the ball, slightly narrower than shoulder-width apart. This is your starting position.
3. Slowly lower your body towards the ball by bending your elbows, keeping your body straight and your core engaged. Make sure your elbows are close to your body to target your triceps.
4. Push your body back up to the starting position by extending your arms, still keeping your body straight and your core engaged.
5. Repeat this movement for your desired number of repetitions.
Remember to keep your movements controlled, don't rush the exercise. The slower you go, the more you'll engage your muscles. Also, ensure your back is straight and your hips are not sagging towards the ground to avoid any strain or injury.
exercise ball seated triceps stretch
1. Start by sitting upright on the stability ball with your feet flat on the floor. Your knees should be bent at a 90-degree angle and your back should be straight.
2. Extend one arm straight up towards the ceiling, keeping your palm facing inward.
3. Bend your elbow and reach your hand down towards the middle of your back, keeping your elbow pointed towards the ceiling. This is your starting position.
4. Gently push back on your elbow using your opposite hand, deepening the stretch in your triceps. Hold this position for about 15-30 seconds.
5. Release the stretch and switch to the other arm, repeating the same steps.
6. For best results, perform this stretch 2-3 times on each arm.
Remember to keep your back straight and your core engaged throughout the exercise to maintain balance on the stability ball.
exercise ball dip
1. Start by placing a stability ball on a flat, non-slip surface. Ensure you have enough space around you to perform the exercise without any obstructions.
2. Stand with your back to the ball and take a step or two away from it.
3. Sit back onto the ball, then roll forward until only your upper back and shoulders are resting on the ball. Your feet should be flat on the floor, knees bent at a 90-degree angle, and your body should form a straight line from your knees to your shoulders.
4. Place your hands on your chest or behind your head. This is your starting position.
5. Lower your hips towards the floor by bending your elbows, keeping your body straight and your feet flat on the floor. Your elbows should be pointing towards the ceiling.
6. Push back up using your triceps until your arms are fully extended and your body is back in the straight line position.
7. Repeat this movement for the desired number of repetitions.
Remember to keep your core engaged throughout the exercise to maintain balance on the ball and to protect your lower back. Also, ensure your movements are controlled, focusing on the muscle contraction and not on the weights.
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