Now when I like to train my arms I like to do my biceps and triceps on the same day. But every once and a while I will break out a really hard core triceps workout that makes my triceps burn like hell, but I know that because of the hard work I have done that those “wings” I had will not return. Tightening up the triceps is something many women want to do, but the fact is to really tighten them up and make them look toned and sexy then you have to work hard. You will not turn into some hulking body builder so do not worry about that!
Notes About The Workout
Ok ladies so here is the format we are looking at with this workout. We are really going to push ourselves with this one. So for each exercise you will be doing 10 reps and 4 sets for each exercise. And make sure you are using a weight where you can really feel the resistance. By the time you get to your tenth rep you should be nearing your limit.
Triceps Press Down/Pull Down
Some people call it a press down others call it a pull down no matter what if you ask me this is the staple of a good triceps workout and any kind of workout where you are trying to tone your arm has to include this. Stand in front of the cable column and hold the bar tightly with your palms facing down. Keeping your elbow by your side puss the bar down until it just about touches your body and then let it back up, nice and slow and keep your elbows by your side. To get the most out of this exercise you need to make sure you are not cheating and making your triceps do all the work.
One Arm Press
This one we are just using our own body weight. What you need to do is lay on your side. Put your left hand on your right shoulder and leave it there. Now using your right hand press into the floor, lifting yourself up until your arm is straight then slowly lower back down. For this one you will be doing ten on each arm! This is a somewhat unusual, but great exercise.
Overhead Triceps Extension
Another staple of any triceps routine if you ask me! For this one you need a dumbbell. Stand straight holding a dumbbell in both of your hands. Put your arms straight so the dumbbell is above your head and your elbows are near your ears. Slowly lower the dumbbell behind your head and then bring it back up. I am sure a few times you will bump yourself on the head, but do not worry about it, we all have done it. Nice and slow is the best way to really make your triceps work.
For this one you need a bench. Put your hands on the bench with your elbow point backwards, your butt hanging off the bench and your legs straight. Now slowly lower yourself as far down as you can, but not so far that you hit the floor. Then raise back up. If you want to be really hard core you can do this with two benches and with a weight disc on your legs! But this is only for people who have been exercising for a while.
Bent Over Row
For this you are going to need two dumbbells. Stand with your knees bent and slightly lean forward so that your shoulders are just past your knees. Hold the dumbbells in front of you with your arms straight and then slowly bring them back towards the side of your body and then let them back again. It is when you are putting the dumbbells back to the starting position that your triceps are really working so make sure you keep the movement slow and tight.
You might also find helpful this related article: Blast Your Triceps And Get Toned Arms With This Workout