How to Tone Your Triceps and Get Buff Arms

The triceps are a muscle group that responds quickly to weight-lifting exercise and can greatly improve the overall appearance of your arms in a short time. You can get buff triceps if you perform these exercises.

Difficulty: Moderate

Instructions

Things You'll Need:

• Dumbbell weights 3 lb and 5 lb or more depending on your ability
• Bench

1. Bent Over Triceps Kick-Backs: Stand upright with knees slightly bent. Bend over at the waist. Bend arms and hold elbows at your waist. Hold a dumbbell in each hand and slowly straighten your arm behind you and return to start. Keep elbows close to your side throught the movement. Do 2 sets of 15 repetitions. Use a weight that is you can complete the entire 2 sets of 15 but it should be difficult towards the end. If you are a beginner, 3 lb is a good weight to start with.

2. Bench Dips: Sit on the edge of a bench and place your hands on the bench underneath you with fingers curled over the front edge of the bench. Feet flat on the floor with knees bent. Straighten arms and raise yourself off the bench and in front of the bench. Bend the arms behind you so that you dip down below the bench and rise back up, using the triceps muscles to do so. Complete 2 sets of 15 repetitions.

3. Lunge with triceps kick-back: Stand with 1 dumbbell in each hand. Lunge one leg back and the other with bent knee forward (typical lunge position). Keep arms straight with palms facing back. Swing arms back slowly and forward for one repetition. Do not swing arms forward in front of your hips but keep arms behind hips during all moves to keep tension on the triceps. Complete 2 sets of 15 reps.

Tips & Warnings

• Do these exercises twice a week
• Stretch triceps after your exercise session
• Do cardio workouts to help burn fat
• Do other arm exercises for the biceps and shoulders so it is balanced
• Consult at physician before doing this exercise or any other physical exercise to make sure you are prepared for the exertion

[jenng]

on 8/17/2009 Great article on How to Tone Your Triceps and Get Buff Arms 5*

[tesora]

on 7/23/2009 Great inspiration to get toned for summer sleeveless shirts and dresses.

[Mindee94]

on 7/23/2009 Tricep kickbacks are awesome. One of the fastest to develop and to atrophy it seems. Thanks for the great pointers on how to get and keep the muscles in shape. ~Mindee

[Mitestarossa]

on 6/30/2009 Wonderful advice for toned arms.