Your triceps are a group of muscles running from the back of your elbow to the rear of your shoulder which are commonly used when doing pressing movements, such as push ups and bench presses. Adding regular tricep work to your training program will not only help you improve your pressing strength, but also create muscle definition—if aesthetics is your goal.
To perform these exercises, make sure you don’t have any current elbow or wrist issues. Also, if you’re struggling to maintain a proper form, these exercises can be performed on a cable station or with resistance tubing.
- If you’re a beginner: Start with one foot in front.
- If you’re at an intermediate/advance level: Start with feet shoulder width apart and select an appropriate angle of resistance.
TRX trainers are an extremely useful tool for those who want to get their entire body in better shape or improve their overall performance. If that sounds like you, don’t go anywhere because we’re about to give you all the information you need to know to have a killer upper body workout while focusing on strengthening and toning your arms with the TRX trainer. So wave goodbye as you walk past the bench and the bar: let’s try the TRX together!
Grab the handles with an underhand grip (knuckles down) and begin with 45 degree bent elbows by the sides of your body. Start straightening your elbows and driving your knuckles down until your arms are straight and your shoulders are in line with your hips. Finish off by leaning back and bending your elbows to the starting position.
TRX Tricep Extensions
Position your arms shoulder level with your knuckles pointed up. Begin by bending your elbows and bringing your knuckles towards your shoulders (without raising your shoulders). Finish off by straightening your elbows and moving your hands forward, putting the stress on the back of your arm.
TRX Biceps Curl
The TRX Bicep Curl targets your biceps, shoulders, back and core. It’s more challenging for more muscle groups than a simple dumbbell curl. Begin by grabbing the padded handle bars (not the foot cradle straps that hang down) so that your knuckles and palms are facing up. Slowly walk your feet forward, until your arms are fully extended—you should be leaning slightly back so that you’re holding the straps above shoulder height. Be sure to keep your core tight and your shoulders back to ensure that your body is in a straight line. Keep your weight in your heels rather than in your toes. While keeping your elbows stationary, curl your upper arms and biceps to lift your body forward, bringing your knuckles towards your forehead. Hold at the top for one to two seconds.
So try these three exercises to tone and build your triceps. These workouts should be done on alternate days.