Strengthening
Triceps Extension:
- Stand with feet shoulder-width apart and hold a dumbbell in each hand.
- Keep your elbows close to your body and bend your arms, lowering the weights behind your head.
- Straighten your arms to raise the weights back to the starting position.
Triceps Pushdowns:
- Stand facing a cable machine and attach a straight bar to the cable.
- Grasp the bar with an overhand grip and keep your elbows close to your body.
- Push the bar down until your arms are fully extended.
- Return the bar to the starting position.
Triceps Kickbacks:
- Stand with feet shoulder-width apart and hold a dumbbell in each hand.
- Bend forward from your hips and keep your back straight.
- Keep your upper arms close to your sides and straighten your arms, extending the weights behind you.
- Return the weights to the starting position.
Triceps Dips:
- Grasp the bars of a dip station.
- Lower your body by bending your arms until your upper arms are parallel to the floor.
- Push back up to the starting position.
Overhead Triceps Extension:
- Stand with feet shoulder-width apart and hold a dumbbell overhead with both hands.
- Keep your elbows close to your head and bend your arms, lowering the weight behind you.
- Straighten your arms to raise the weight back to the starting position.
Skull Crushers:
- Lie on a bench or mat with your feet flat on the floor.
- Hold a barbell or dumbbells with an overhand grip and extend your arms straight up.
- Lower the weights to your temples, then press back up to the starting position.
Stretching
Leaning stretch
- Kneel away from chair
- Lean forward to be parallel to floor
- Place elbows on chair above head
- Bend elbows to support you
- Look at floor and line up head with neck and back
- Elbows should be the only part of you touching the chair
- Bring forearms towards neck and place hands on back of neck
- Press torso towards floor while exhaling
- Hold for 30 seconds
Overhead Triceps Stretch:
- Stand with feet shoulder-width apart
- Reach overhead with one arm and bend elbow
- Bring hand towards upper back
- Use other hand to gently press down on elbow
- Hold stretch for 15-30 seconds, switch side
Wrist Pull:
- Stand with feet shoulder-width apart
- Hold one arm out in front of you with your palm facing down
- Use your other hand to gently pull your fingers towards your wrist
- Hold the stretch for 15-30 seconds, then switch sides
Cross-Body Triceps Stretch:
- Stand with feet shoulder-width apart
- Reach across your body with one arm, placing hand on shoulder
- Use other hand to gently press down on elbow
- Hold stretch for 15-30 seconds, switch sides
If you want to know more about correct technique or would like professional advice from one of our personal trainers then please get in touch. Furthermore, if you are including trcieps exercises into your regime and they are causing you some aches and pains, then we can help there too with our specialist sports massage service. For more information on how these types of massage could help you, contact us on 07939 212 739 or drop us an email at info@livewellhealth.co.uk
