When it comes to arm exercises, the biceps get all of the attention. However, if you want to sculpt all 360 degrees of your upper arms, it’s time to pay special attention to your triceps. Here are five triceps exercises that will make your back arm muscles pop:
1.Floor press with dumbbells
Begin by lying on your back with your knees bent and your feet flat on the floor. Hold a dumbbell in each hand, with your elbows about 45 degrees out from your sides. Maintain a firm grip on the floor with your lower back, and press weights straight up over your chest while extending your arms. Pause for a moment, then slowly bend your elbows to lower the weights back down until the backs of your upper arms touch the floor. That counts as one rep. Complete 8 to 10 reps.
Begin in a high plank position with your shoulders over your wrists. Maintain a tight core by bending your elbows and lowering your body to the floor until your arms form a 90-degree angle. (Elbows should be angled 45 degrees away from the sides.) Return to the starting position by pressing the button once more. That is one repetition. Perform 8 to 10 reps.
3.Triceps Extension While Lying Overhead
Begin by lying on your back with your legs bent and your feet flat on the floor, holding a pair of dumbbells in front of you with your arms extended toward the ceiling and in line with your shoulders. Slowly bend at the elbows to lower weights to frame the face without moving upper arms. Pause, then slowly raise the weights overhead. That’s one rep; do 8 to 10 more.
4.Triceps kickback with dumbbells
Begin by standing with your knees slightly bent and your body hinged forward at 45 degrees, holding a dumbbell in each hand, your elbows bent, narrow, and your back behind your body. Hold your upper arms still, then press dumbbells back to straighten your arms while squeezing your triceps. Return to the beginning with control. That counts as one rep. Perform 8 to 10 reps.
5.Triceps Extension (Above the Head)
Begin by standing with dumbbells in your hands, pressed together overhead with your arms straight. Keep your biceps by your ears and your weights together, then bend your elbows and slowly lower the dumbbells behind your head. Pause, then press weights back up to straighten arms and return to the beginning. That counts as one rep. Perform 8 to 10 reps.