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List of Tricep Workout Routines

written by: vrodbaz • edited by: Cheryl Gabbert • updated: 8/30/2010

Do you want tight, toned arms? Not only do toned arms look better in many sleeveless dresses and shirts, but they also exemplify your level of fitness.This list of tricep workout routines will give you the sculpted arms you have always wanted. Continue reading to learn about tricep workout routines.

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    The Location of the Tricep, Makes it Difficult to Exercise

    Since the tricep is located in the back of the arm, it can be difficult to exercise. This is the main reason why it's one of the hardest muscles to shape and firm. In order to see proven results, implementing the right tricep workout is ideal. This is why it is vital to incorporate resistance training paired with target training to help tone and tighten this large muscle in the back of the arm. Follow these tricep workout routines to firm and shape this muscle.

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    Isolate the Triceps with Tricep Dips

    Tricep Dips- When you want to feel the burn, “literally,” one great workout for the triceps is tricep dips. In this exercise, you will help to isolate the tricep muscle and engage this large muscle throughout each repetition, which is key to shaping and toning this area of the arm.

    Find a sturdy chair and make sure all four legs are firmly planted on the ground. Take your starting position by sitting on the edge of the chair. Make sure your knees are bent. Your knees should form 90-degree angles. As you do this, have your arms behind you, with the palms planted on the seat. Slowly lower the body down towards the floor. Keep your bottom from touching the floor. Take the body back up. Repeat for 10-12 reps. Do 2-3 sets of this exercise.

    Tips: For more of a challenge you can hold each position for a number of seconds, or you can take the body lower. Also, remember, the lower you go, the more challenging it will be.

    Make sure to keep your knees in line with your ankles, if your knees overlap your ankles, you can hyperextend the joints in the knees, which can be very painful.

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    Target the Entire Length of the Tricep Muscle with Tricep Extensions

    Tricep Extensions- This exercise helps to target the entire tricep muscle. After completing a few of these tricep extensions you will feel muscles you never felt before.

    Take a 5lb. weight or whichever weight you are comfortable lifting. Turn sideways, have the back flat, pull in the stomach muscles towards the pelvis. This will help prevent back strain or pulling muscles in the back when you perform this exercise. Have the arms bent and at your side. They should each form 90 degree angles. Extend the arm backward. As you take the weight back, turn the wrist outward to the side, so that the palm is facing upward. This slight change in movement helps to target the entire tricep muscle.

    Tips: You can work one arm at a time or work both arms at the same time, the choice is yours; however, it is important to use slow, well-concentrated movements to fully engage this muscle.

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    Reverse Curls with Resistance Bands Helps to Constantly Engage the Tricep Muscle

    Reverse bicep curls are similar to traditional bicep curls, except with reverse curls, the palms are facing in the opposite direction. They also work the triceps as opposed to the biceps. Since the tricep muscle will constantly be engaged during the entire repetition, the entire tricep muscle will get an effective workout.

    Grasp your exercise band and adjust the settings. Have the resistance band in both hands. Have the palms, facing downward, and lift the arms up towards the mid chest. Hold for a few seconds and release. Do three sets of 10-12 reps.

    Tips: Remember the tighter you make your resistance band, the more challenging the workout will be; therefore, since the muscle will constantly be engaged, it is best to start out with light to medium resistance to prevent injury.

    By incorporating tricep workout routines into your exercise regime at least twice a week, you will start to notice a difference in the way your triceps look and feel. This list of tricep workout routines will help you obtain the visible results you have always yearned for.


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    Firm Triceps by Using A Simple Wooden Chair

    the secret to firm triceps Photo by: Suat Eman