Tone Your Triceps

Endless reps aren’t necessary to build tris that pop. Use these three moves to get a pair of perfect horseshoes in a matter of weeks.

What to do: Do three sets of 12 to 15 reps of each move two times per week on nonconsecutive days.



CLOSE GRIP PUSH-UP ON BENCH
Target Muscles: triceps brachii, pectoralis major

Set Up: Place your hands on the edge of a bench so that your thumbs and index fingers form a diamond shape. Extend your legs straight behind you, toes touching the ground [A].
Action: Keeping your upper body straight, bend your arms to bring your chest close to the bench [B]. Extend your arms to return to the starting position.

TIP: Beginners can start out with their knees on the floor.

ROPE PRESSDOWN
Target Muscles: triceps brachii (lateral head emphasis)

Set Up: Stand in front of a cable station with a rope attachment set on a high pulley. Grasp one end of the rope in each hand [A].
Action: Without leaning forward, pull the rope with both hands to straighten your elbows [B]; your upper arms should be tight to your sides the entire time. Slowly return to the starting position.

TIP: Rotate your wrists at the bottom of the move, directing your palms to the floor, to get the best contraction possible.



OVERHEAD DUMBBELL EXTENSION
Target Muscles: triceps brachii (long head emphasis)

Set Up: Sit on a bench, holding a single dumbbell with both hands, arms extended toward the ceiling. Your arms should be straight but unlocked [A].
Action: Keeping your upper arms close to your ears, bend your elbows to lower the dumbbell behind your head, stopping when your forearms are approximately parallel to the ground or slightly lower [B]. Straighten your arms to return to the starting position.

TIP: Don’t overestimate the amount of weight you use during this move – too much resistance and you may injure your shoulders and rotator cuffs.