A lot of us who go to the gym for the sole purpose of losing weight do not really differentiate between the different areas in our arms.
Dumbbell Curls
However, when we start getting interested in toning up, we do not change our perspective. We still work out assuming that our arms are synonymous to our triceps or biceps. However, it is not. There is a world of difference between these muscle groups and there are a variety of arm exercises for each of them. Doing one hoping to find any progress in the other is absolutely wrong.
In this article, we want to tell you about some important points related to a tricep workout and some very effective exercises that will help you tone your arms.
First, let us look at some important points that you must be aware of before you start working out:
a) Do not do your arm routine everyday. They will do more harm than good. 3 times a week is the perfect number. This will not only allow your muscles to re-energize, but will also prevent soreness and fatigue.
b) Here, long head movements help the most. Also, in case you feel like your body has become used to a particular set of exercise, change it. Shock your body whenever possible.
c) Quality is more important than quantity. Maintain your speed and posture instead of hurrying through the exercise. Slow movements help the most when it comes to toning your arms.
d) There are many exercises that just use your body weight. But that is not all. Even if you are doing a workout at home, keep a set of dumbbells ready. It is the best equipment when it comes to arm training.
e) Always choose compound movements. They will not only help you eliminate fat, but will also boost your muscle growth.
Some super effective tricep exercises to build and tone up your arms are:
Exercise #1
Tricep Extensions
Instructions:
Step 1: Hold a dumbbell with both hands and sit on a bench. Keep your back straight and your core engaged.
Step 2: Lift your arms up towards the ceiling and keep them straight with a slight bend at your elbow. Do not lock your elbows and keep your upper arms close to your ears.
Step 3: Bend your elbow and lower the dumbbell behind you. Go down until your forearms touch your upper arms.
Step 4: Push your hands back to the initial position and repeat.
Do 2 sets of 20 reps each.
Exercise #2
Dips
Instructions:
Step 1: Sit on a chair and place your palms on the edge. Maintain a firm grip and tip toe ahead, such that your hips are off the chair and your legs are fully extended in front of you. Keep your arms straight and do not put unnecessary pressure on your shoulders.
Step 2: Bend your elbows and lower your body. Go down until your elbows are bent at a 90 degrees angle.
Step 3: Push yourself back up and repeat.
Do 2 sets of 15 reps each.
Exercise #3
Diamond Push-up
Instructions:
Step 1: Get down in the push up position with your arms extended under your shoulders and your body making a straight line from your head to your heels.
Step 2: Bring your palm under your chest and make a diamond with your index finger and thumb.
Step 3: Bend your elbows to do a push up.
Step 4: Get back to the initial position and repeat.
Do 2 sets of 8-10 reps each.
Exercise #4
Close Grip Bench Press
Instructions:
Step 1: Lie down on the floor and hold a dumbbell in each hand. Your palms must face each other and the dumbbells must touch each other.
Step 2: Bend your elbows and lower your forearms until the dumbbells touch your chest. Your upper arms will be aligned with your torso.
Step 3: Get back to the initial position and repeat.
Do 3 sets of 15 reps each.
Exercise #5
Tricep Kickbacks
Instructions:
Step 1: Hold a dumbbell in each hand and stand straight with your feet shoulder width apart.
Step 2: Bend forward such that your upper body is parallel to the floor. Keep your arms by your side.
Step 3: Bend your elbows and push them up slightly to bring the dumbbells close to your chest.
Step 4: With your palms facing your body, straighten your elbows to extend your arms behind you. Go until your arms are parallel to the floor.
Step 5: Get back to the initial position and repeat.
Do 2 sets of 20 reps each.
Exercise #6
Tiger Push-ups
Instructions:
Step 1: Get in the push up position with your arms extended under your shoulder and your body aligned.
Step 2: Push your hips up slightly to bring your forearms to the floor. Do not bend your knees.
Step 3: Go low again and push ahead to get into the bottom push-up position.
Step 4: Push your body up and straighten your arms to get back to the initial position. Repeat.
Do 2 sets of 15 reps each.
