Your triceps are a group of muscles running from the back of your elbow to the rear of your shoulder which are commonly used when doing pressing movements, such as push ups and bench presses. Adding regular tricep work to your training program will not only help you improve your pressing strength, but also create muscle definition—if aesthetics is your goal.
To perform these exercises, make sure you don’t have any current elbow or wrist issues. Also, if you’re struggling to maintain a proper form, these exercises can be performed on a cable station or with resistance tubing.
If you’re a beginner: Start with one foot in front.
If you’re at an intermediate/advance level: Start with feet shoulder width apart and select an appropriate angle of resistance.
Position your arms shoulder level with your knuckles pointed up. Begin by bending your elbows and bringing your knuckles towards your shoulders (without raising your shoulders). Finish off by straightening your elbows and moving your hands forward, putting the stress on the back of your arm.
Grab the handles with an underhand grip (knuckles down) and begin with 45 degree bent elbows by the sides of your body. Start straightening your elbows and driving your knuckles down until your arms are straight and your shoulders are in line with your hips. Finish off by leaning back and bending your elbows to the starting position.
If you have any questions about either of these exercises, don’t hesitate to reach out to me (at firstname.lastname@example.org) or another trainer here at BIM. We’d be happy to help.