1. Diamond or Triangle pushups
3. Triceps Kickbacks
Let's go over the proper form for the three exercises and if you are trying to grow or build your arms, do 8 to 10 repetitions and to tone, do 12 to 15 repetitions. You can do all three or concentrate on one triceps exercise per workout session. Do not exercise the same muscle group everyday, wait 1 or 2 days between training sessions. For example,
you might train your arms Monday, Wednesday and Friday or Tuesday and Thursday,
it is up to you, how you design your workout program.
Diamond or Triangle pushups
Place your hands under your chest(breast) and form your hands into a triangle. Your thumbs should be touching and your arms should be straight. You can be on your knees for beginners or on your toes(advanced position).
Lower your body to the floor slowly until your arms are parallel to the floor and
return to the starting position. Keep your abdominal muscle pressed to your spine
so you won't sag at the stomach/hip region.
There are several positions for triceps kickbacks as the following pictures show below.
The problem with the kickbacks, a lot of individuals swing their arm as they do the movement. Your arm should stay parallel to the floor and start with a weight that is not too heavy to handle. Lean over and raise your forearm parallel to the floor and place your opposite hand on your leg or bench. Exhale and slowly straighten your arm and keep your arm close to the side of your body. Inhale and bring your arm back to the starting position.
Use a chair or bench. Place your hands on the chair with your fingers facing forward
towards your body. Exhale and slowly lower your body to the floor by bending your
elbows. Make sure your elbows do not point away from your body. Straighten your
arms and return to the starting position.
Are any of these exercises in your workout routine? If not, give them a try and all
you need is a sturdy chair or bench and some dumbbells.