3 Incredible Tricep Hacks To Shape and Sculpt Your Arms

3 Incredible Tricep Hacks To Shape and Sculpt Your Arms

Having trouble working those pesky triceps? Add these 3 powerful exercises ASAP!

worcester-fitness-sam-kowaleski
 
By Sam Kowaleski, CPT
 
Sam has been a W.I.T.S. Certified Personal Trainer for 2 years. He started as an intern at Worcester Fitness in 2017 and soon earned a position as the welcome desk and as a personal trainer. He also leads small group training sessions with a focus on teen athletes. He has helped teens and adults and seniors to build healthy strength and endurance.
 
EMAIL SAM

Drop-Set Tricep Rope Pulldown 

This is one of my favorite tricep exercises. Far too often I've seen people either doing it wrong or not doing this exercise to its fullest potential. The exercise consists of using rope grips on the highest setting of a cable machine, reaching up and pulling down.

 

How To  

Attach the rope grips to the cable machine and set the cable to one of the highest settings. Adjust the weight to a medium weight or a few pounds heavier that is comfortable for you. Instead of standing right in front of the machine, take a step back so your arms and the ropes are at an angle. Bend your knees slightly and hinge your back forward. Don’t forget to keep your back straight! For the best toning results, aim for 15-20 reps per set. If you can’t get at least 15 reps, lower your weight. If you can do more than 20 reps, increase your weight. Pull the ropes toward you and then press down until your arms are completely straight. Slowly reset and go again. When you have reached your limit, drop the weight by 5-15 lbs.

 

Avoiding Injury  

Always make sure your back is straight and that you are engaging your core muscles. If you have to bend your back to get the weight down, stop the exercise and adjust your weight.

Photo-Kill the Ball Media

Drop-Set Push Ups to Incline Push Ups

When it comes to body weight exercises, push-ups are the king. Not only are push-ups one of the best tricep exercises; they are also one of the safest.

 

How To  

To do this exercise, you’ll need to have some open floor space and a bench or box (something to use as a ledge). For the first set, start on the floor with your arms by your sides. You can start in the standard push up position or you can start on your knees. Ideally, you should be working towards getting off your knees and up onto your feet. For the first set, you'll want to perform between 10-15 or 15-20 reps depending on your current abilities. Once you’ve done the first set, give yourself 20 seconds of rest and then return to the push-up position. This time put your hands on the bench. Try to get between 12-20 reps on the bench. If you're successful, continue to do sets on the bench, dropping your total reps by 2-3 each set.

 

Avoiding Injury

The most important way to avoid an injury doing push-ups is to always make sure your back is straight. If you can't keep your back straight, you need to either adjust your form or stop altogether.

Multi-Angle Dumbbell Chest Press

This exercise will target and tone the triceps and also work the different heads of the chest.

 

How To

You will need a bench that can adjust its angle. Set the bench to the flat position to start. Pick two medium weight dumbbells and aim for 15-20 reps. If you can’t get that many reps, simply adjust your weight. Once you’ve completed the reps, set your weights down and adjust the bench to a slight incline. Repeat the exercise with the goal of performing the same number of reps. Not hitting your rep goal? No problem, lower the weight if you have to.

 

Avoiding Injury

It is important to remember that during the eccentric portion of the workout, your arms shouldn’t bend past 90 degrees. Also, make sure that the dumbells are in line with your chest and not held directly over your face.

Questions About This Workout?

The great thing about being a member of Worcester Fitness is that we are always here to help you achieve your goals! Send me an email if you'd like more info on maximizing your tricep workout! I'm also available for Personal Training sessions. You can learn more about personal training at this link - https://worcesterfitness.com/personal-training/

 

 

Copyright 2019 Worcester Fitness

3 Incredible Tricep Hacks To Shape and Sculpt Your Arms

Having trouble working those pesky triceps? Add these 3 powerful exercises ASAP!

worcester-fitness-sam-kowaleski

By Sam Kowaleski, CPT

Sam has been a W.I.T.S. Certified Personal Trainer for 2 years. He started as an intern at Worcester Fitness in 2017 and soon earned a position as the welcome desk and as a personal trainer. He also leads small group training sessions with a focus on teen athletes. He has helped teens and adults and seniors to build healthy strength and endurance.

EMAIL SAM

 

 

 

Drop-Set Tricep Rope Pulldown 

This is one of my favorite tricep exercises. Far too often I've seen people either doing it wrong or not doing this exercise to its fullest potential. The exercise consists of using rope grips on the highest setting of a cable machine, reaching up and pulling down.

 

How To  

Attach the rope grips to the cable machine and set the cable to one of the highest settings. Adjust the weight to a medium weight or a few pounds heavier that is comfortable for you. Instead of standing right in front of the machine, take a step back so your arms and the ropes are at an angle. Bend your knees slightly and hinge your back forward. Don’t forget to keep your back straight! For the best toning results, aim for 15-20 reps per set. If you can’t get at least 15 reps, lower your weight. If you can do more than 20 reps, increase your weight. Pull the ropes toward you and then press down until your arms are completely straight. Slowly reset and go again. When you have reached your limit, drop the weight by 5-15 lbs.

 

Avoiding Injury  

Always make sure your back is straight and that you are engaging your core muscles. If you have to bend your back to get the weight down, stop the exercise and adjust your weight.

 

Photo-Kill the Ball Media

Drop-Set Push Ups to Incline Push Ups

When it comes to body weight exercises, push-ups are the king. Not only are push-ups one of the best tricep exercises; they are also one of the safest.

 

How To  

To do this exercise, you’ll need to have some open floor space and a bench or box (something to use as a ledge). For the first set, start on the floor with your arms by your sides. You can start in the standard push up position or you can start on your knees. Ideally, you should be working towards getting off your knees and up onto your feet. For the first set, you'll want to perform between 10-15 or 15-20 reps depending on your current abilities. Once you’ve done the first set, give yourself 20 seconds of rest and then return to the push-up position. This time put your hands on the bench. Try to get between 12-20 reps on the bench. If you're successful, continue to do sets on the bench, dropping your total reps by 2-3 each set.

 

Avoiding Injury

The most important way to avoid an injury doing push-ups is to always make sure your back is straight. If you can't keep your back straight, you need to either adjust your form or stop altogether.

Multi-Angle Dumbbell Chest Press

This exercise will target and tone the triceps and also work the different heads of the chest.

 

How To

You will need a bench that can adjust its angle. Set the bench to the flat position to start. Pick two medium weight dumbbells and aim for 15-20 reps. If you can’t get that many reps, simply adjust your weight. Once you’ve completed the reps, set your weights down and adjust the bench to a slight incline. Repeat the exercise with the goal of performing the same number of reps. Not hitting your rep goal? No problem, lower the weight if you have to.

 

Avoiding Injury

It is important to remember that during the eccentric portion of the workout, your arms shouldn’t bend past 90 degrees. Also, make sure that the dumbells are in line with your chest and not held directly over your face.

Questions About This Workout?

The great thing about being a member of Worcester Fitness is that we are always here to help you achieve your goals! Send me an email if you'd like more info on maximizing your tricep workout! I'm also available for Personal Training sessions. You can learn more about personal training at this link - https://worcesterfitness.com/personal-training/

 

 

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