These Easy Triceps Exercises Will Give You Perfectly Toned Arms
When people think of having strong, toned arms, they tend to focus mainly on building biceps—the meatier part of your arms. But the triceps—the three-headed muscles in the back of your arms—are just as important. FYI: Your triceps run from your shoulder along the back of your arm down to your elbow joint. So while your biceps take up the most real estate on your arms, these supporting muscles act as the bridge between your arms and the rest of your upper body.
"The stronger your triceps become, the more strength and stability you'll gain in your upper body. Stronger triceps means improved range of motion, too," says Nicole Blades, a NASM-certified personal trainer based in Connecticut."These smaller muscles are working behind the scenes and a little undercover. Stronger triceps help make functional movement in everyday life, such as lifting, pulling, pushing, and carrying, easier," Blades explains.
But because your triceps have more fast-twitch muscle fibers, they fatigue faster, Blades says. What are fast-twitch muscle fibers, exactly? Every muscle has slow-twitch and fast-twitch muscle fibers. Slow-twitch muscle fibers don't tire out quickly and great for endurance activities, so they respond best to high reps. Think eight or more reps per exercise. On the other hand, fast-twitch muscles provide short-term power and force.
"You want to go for lower-rep ranges—no more than eight—when you're working your triceps. Use heavier weights since the rep ranges are low, but go lighter if your form starts to break down. The key is to get quality reps," Blades says. Another great way to work your triceps is through supersets because you can alternate between strengthening your biceps. This way your triceps won't get tired fast.
Ready to kick those back-arm muscles into gear? Check out the triceps exercises workout designed by Blades below. We guarantee you'll feel the burn!
Time: 20 to 30 minutes
Reps: 8 reps per exercise
Equipment: 1 set of dumbbells between 8 and 10 pounds
Apparel: Athleta Contender Side Stripe Capri in Powerlift in Beach Plum, Athleta Shanti Tank In Powervita in Hibiscus Red, and APL Techloom Phantom in Navy/Bleached Pink
(Tyler Joe)The key is to get quality reps. 🔥
