Got Triceps?

Happy Happy Saturday everyone  I hope you guys have had a great day so far!  I slept for 11 hours last night (lol), so I’m feeling great today.  I convinced the hubby to go on a run with me and we ended up going for about 5 1/2 miles.  We ran along “The Strand” (a long running path along the coast connecting all the beach towns) from Manhattan Beach to Redondo Beach and back.

I have been slacking on races lately, but this run motivated me to find another half to do soon.  The last one I did was Thanksgiving weekend last year, so I’m due.  I’m realizing how much easier it was to sign up for races in Seattle b/c I had so many running friends!  Since I’m still pretty new to LA, I haven’t found anyone just yet that’ll train with me.  😦

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Onto the Triceps.  The past past couple of years, this is a muscle group I have really been focusing on changing.  For vanity reasons, I think it just looks so good to have some triceps definition.  It makes your arm look slender and strong.  Mine aren’t exactly where I want them yet, but they’re getting there. 🙂 Try all of these exercises for 1 minute at a time and repeat the circuit twice.  For the weighted exercises, start with light weights: 3-5#’s.

(Picture Source)

Fun Fact: The triceps also make up approximately 2/3 of the muscle mass in the arm.  This is even more reason to incorporate them into your workouts!

(I was going to take the pictures outside, but it is SO windy and cold that I wussed out and decided to do them in our tiny living room. ~Sorry for the mess~)

Triceps Dips

Keep your arms touching your sides and elbows bending straight back, otherwise you are going to incorporate your chest & shoulders as well as other muscles to do the work.  Try full range and also little pulses to really feel that muscle burn.

Triceps Push-Ups

It’s just like a normal p-up but this time (just like in the dips) your elbows are going to graze your sides at your ribs and point straight back as you lower your torso down.  These can be done on your knees or toes! Try at least 1 on your toes!

Triceps Kickback

This exercise can be performed one arm at a time or for a greater challenge try both at the same time. Remember to hinge at your elbow and press your arm straight back.

Triceps Get-Ups

This is a tough one, I can only do this  from my knees.  Begin with elbows and forearms on the ground, in one motion press your body up to your hands. For you toughies out there, perform this one from your toes. To modify, you can also perform this one arm at a time (like army crawlers)

Skull Crushers

Lie on your back, on a bench, or on a stability ball. Begin with arms straight up at chest height, palms facing each other and bend arms, keeping elbows in (getting the theme here?)

What are your favorite triceps exercises?? 

What is one muscle group you are working on to improve?

Off to BBQ with some friends and watch some Football.  Until next time!

~Marielle~

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2 thoughts on “Got Triceps?

  1. kimmiepcft

    wow, that blog wore me out! I am a triceps wimp! Doing tri dips always make me feel like a boss, but I can’t do many in a row! you go girl!

    Reply

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