Two awesome Tricep movements that are easy and help the back of those arms!

Exercise: Tricep Kickbacks

           

Area: Back of upper arm

                       

Primary Muscles developed: Triceps brachii

Use a chair or a bench, and your own body weight, to work your triceps.

            Description:

Starting position: Holding a dumbbell in your left hand (or both hands), stand with feet shoulder width apart with a slight bend in your knees. Bend over at the waist so that your torso is slightly above parallel with the floor. Bend your left elbow so that your upper arm is locked at your side parallel to the floor. Your forearm should be perpendicular to the floor (keep elbows up). Your knuckles should point toward the floor.

Movement: Keeping your upper arm still, straighten your arm behind you until the end of the dumbbell is pointing down toward the floor.The arm should be fully extended and parallel to the floor (without locking your elbow) with your palms facing in toward your body. Slowly lowering your arm back to the starting position, and repeat.  Repeat with your right or do both arms together.

Safety: Breathing: Do not hold your breath. Exhale when raising the weight (concentric – work phase). Inhale while lowering (eccentric) the weights back to the starting position.

Tip: Keep elbows/elbow up, and do not lift one shoulder higher then the other.

Exercise: Bench Dip

           

Area: Back of upper arm

                       

Primary Muscles developed: Triceps brachii

Use a chair or a bench, and your own body weight, to work your triceps.

            Description:

Starting position/Movement: Stand with your back to a sturdy bench or chair. Bend your legs and place your palms on the front edge of the bench. Position your feet in front of you so that most of your body weight is resting on your arms. Keeping your elbows tucked along your sides, bend your arms and slowly lower your body until your upper arms are parallel with the floor. Your hips should drop straight down to the ground.

Hold for a beat, then exhale, and straighten your arms back up to the starting position, and repeat.

Safety: Breathing: Do not hold your breath. Exhale when raising the weight (concentric – work phase). Inhale while lowering (eccentric) the weights back to the starting position.

Tip: If this exercise is too hard at first, do some bicep curls instead