To Tri or not to Tri (tricep workouts)

ok it's summer here and what does that mean? singlets, shirts off, bikinis etc and then the dreaded...flabby arms! I know very harsh but people always ask me how do i get rid of that flab under my bicep? so I've put together some very simple tricep workouts that should help. These can be done at home with or without a fitball but i do recommend using some light dunbells or if you dont have those some tin cans of equal weight will do (be innovative)..

Kickbacks

Hold weights in hands and bend over parallel to the floor, abs engaged. Bend elbows and pull them even with back. Straighten arms behind you, squeezing the triceps and slowly lower back down.

Tricep Extension

Sit or stand and hold one dumbbell with both hands, elbows bent behind the head to 90 degrees. Straighten the arms, squeezing the triceps.


Tricep Press (a.k.a. Skull Crushers)

Lie on a bench and hold a light barbell with hands shoulder-width apart, palms out. Bend elbows to 90 degrees, lowering the weight towards the head. Squeeze the triceps to push back to start. You can also do this with dumbbells keeping the palms facing each other.


Tricep Dips

Sit on a bench or ball (harder) with hands right next to hips. Bring hips in front of bench and bend elbows to no lower than 90 degrees. Push back up without locking elbows. You can also do this on the floor with weights as shown.
Close-Grip Bench Press
Lie on a bench and hold a barbell with a narrow grip, palms facing out. Lower the weight down towards the ribcage, bringing the elbows below the body. Squeeze the triceps to push the weight back up.

Close-Grip Pushups

To target the triceps, perform pushups with the hands close together and next to the chest. You can also do this on the ball or with one arm as shown.

These workouts are simple but effective. Depending on your current lift capacity you can change the weight up as best suits. enjoy