Muscle workout to tone and strengthen: triceps

by | Exercise and Fitness, Muscle Workouts, Sports Fitness


Tone and strengthen your triceps with these two exercises.

Tricep dips

Sitting on a chair place your palms on the edge of the seat and hands shoulder width apart. Slide off the chair with legs extended in front.

Straighten but do not lock your arms.

Bend your arms to lower your body toward the floor, until elbows are at a 90 degree angle with your back close to the chair. Press down into the chair and return to the starting position.

Do 2x sets of 15 to 20 reps.

Overhead dumbbell tricep extension

While seated hold a dumbbell in both hands and slowly lift it over your head until both arms are fully extended. Keep arms close to your head and lower the dumbbell slowly behind your head. Bend your elbows are far as you can. Return to the starting position.

Do 3x sets of 8 to 12 reps


The exercises and information included in this article are general. If possible you should seek more personalised exercise advice and have your strength training tailored to your individual needs. If you have an existing injury or any health problems, or you do not already exercise regularly several times each week or you are middle aged or older, first check with your doctor about your suitability for a resistance training programme.

Before starting your resistance training, ask a trained fitness instructor about the correct technique involved in such a programme, including ways to progress your fitness gradually and minimise injury risk.

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