FIT IN FIVE: Press for toned triceps

They may be small muscles but, says fitness trainer Mohd Hoesni Rahmat, it’s important to work those triceps

ALL upper body resistance training that involves pressing movements will involve the triceps. If you want to carry heavier weights, triceps exercises have to be part of your routine.

There are three parts to triceps muscles: the medial head, lateral head and long head. These muscles are positioned at the back of your upper arms and are responsible for extending them. Compared to the chest or shoulder muscles, the triceps are small muscles, so be strict in your technique to ensure that you are working your triceps, not the other larger muscles.

Their job is to straighten your elbow, so they come into play every time you push something away from your body, such as when you do bench press.

Triceps training goes well with chest training because they both involve pressing motions. The key to effective arm training is to focus on the muscles you are working and to not allow larger muscle groups to take over by swinging your body.

For those just beginning triceps exercises, try to do about 3-5 sets and 12-15 repetitions for every exercise.

1. TRICEPS DIPS
a. Place your palms on the bench beside your hips. Your legs should be straight in front of you, heels on the floor.
b. Inhale and dip by bending the elbows and rise by extending the forearms. Exhale at the end of the effort.

2. SEATED DUMBBELL TRICEPS EXTENSION
a. Sit and grasp a dumbbell, holding it behind the neck.
b. Inhale and extend the forearms. Exhale at the end of the movement.

3. ONE ARM DUMBBELL EXTENSION
a. Stand and grip a dumbbell in one hand with the arm in vertical position
b. Inhale and bend the elbow to lower the dumbbell behind the head of the neck. Return to initial position. Exhale at the end of the movement.

4. TRICEPS KICKBACK
a. Stand with knees slightly bent and lean forward. Maintain a straight back. Bend elbow and hold the upper arm horizontally alongside the body.
b. Inhale and extend the forearm. Exhale at the end of the movement.

5. TOWEL TRICEPS STRETCH
a. Grab the ends of a towel with your left hand behind your head and your right hand at the middle of your back. Gently pull down with your right hand until you feel a good stretch in your left shoulder and triceps. Hold for 15-30 seconds.

1a/1b

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FIT IN FIVE: Press for toned triceps

They may be small muscles but, says fitness trainer Mohd Hoesni Rahmat, it’s important to work those triceps

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