When it comes to the upper body, biceps and shoulders get a lot of attention, but it’s your triceps that can really give your arms that lean, sculpted appearance. Even more importantly, strong triceps help you maintain proper form in just about every pushing and pulling movement you do.
This triceps workout by New York Bach personal trainer Beate’ Jones, NASM, is a great way to start whipping those arms into shape. It’s a mix of triceps moves and other upper-body exercises, because a balanced upper body is key to your functional strength — and because we still want you to be able to move afterwards. The workout should take you about 30 minutes and is perfect for any fitness level. Some advice from Beate’ before you start: keep your core engaged the whole time. “That way, you can really focus on the upper body,” she told POPSUGAR. Get it? Got it. Grab your dumbbells and let’s go.
Triceps-Focused Upper-Body Workout
Equipment Needed: Light weights (five to 10 pounds) or resistance bands such as Therabands. (Check out this guide to determine how heavy your weights should be.)
Directions: Complete three sets of each superset, with a one-minute rest between each set. Start with the short warmup and end with the static-stretching cooldown.
|Warmup: 2 sets per stretch||Time/Reps|
|Arm circle, forwards||30 seconds|
|Arm circle, backwards||30 seconds|
|Chest opener||30 seconds|
|Horizontal chest opener||30 seconds|
|Plank walkout to upward-facing dog||5 reps|
|Front lunge to stand with curl and press||8 reps on each leg|
|Triceps push-up||5 reps if on toes, 10 reps if on knees|
|Bent-over row with triceps extension||10 reps|
|Triceps dip||10 reps|
|Plank to ankle reach||5 reps for each foot|
|Overhead triceps extension||10 reps|
|Cooldown: 2 sets per stretch||Time|
|Shoulder stretch||30 seconds|
|Triceps stretch||30 seconds|
|Downward dog||30 seconds|
|Child’s pose||30 seconds|
Keep reading for details on how to do each move.