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Targeting the Triceps

Personal Trainer Cheryl Lin shows you her top moves to strengthen and tone those triceps.

  • Targeting the Triceps
  • Crocodile Press Ups -lowering chest to ground with bent elbows
  • Side Lying Tricep Press -starting position with right arms around waist
  • Skullcrusher - elbows bent at 90 degrees lowering weights to head

With most summer outfits exposing the arms to varying degrees, it comes as no surprise that the area most want to work on are their arms. The upper arms are broadly made up of the biceps, triceps and deltoids. While the biceps and deltoids get worked in most of our daily activities such as picking things up or raising our arms, movements that activate the triceps are  less common. Here are 5 great exercises to strengthen and sculpt those triceps:

Crocodile Press-Ups

  1. Start in a high plank position with hands directly under shoulders and core muscles engaged
  2. Lower chest towards the ground by bending elbows to a 90 degree angle
  3. Hold the position before extending arms and pushing back to the start
  4. Ensure that elbows do not wing out and take the option of placing knees on the ground if necessary
  5. Aim to perform 3 sets of 8-10 repetitions

Side-lying Tricep Press

  1. Start lying on the right side with legs fully extended and the right arms wrapped around the ribs
  2. Place left hand on the floor in front of the chest
  3. Perform one repetition by straightening the arms and lifting the upper body off the ground
  4. Ensure that the torso stays in alignment with the legs and take the option of only pushing up halfway if necessary
  5. Aim to perform 3 sets of 8-10 repetitions

Skullcrusher

  1. Start by lying on a bench with feet flat on floor and abdominals engaged to prevent hyperextension of the lower back
  2. Hold a dumbbell directly over the chest with arms shoulder width
  3. Perform the movement by bending elbows to 90 degrees and lowering the weight towards the forehead
  4. Ensure that elbows to do not wing out and progress the movement by holding one dumbbell in each hand
  5. Aim to perform 3 sets of 12-15

Tricep Dips

  1. Start by sitting on a bench and placing hands on the bench directly under the hips
  2. Keeping feet on the ground and legs as straight as possible, lift hips off the bench
  3. Perform the movement by bending the elbows to 90 degrees and lowering hips towards the ground
  4. Ensure that elbows do not wing out to the side and that back stays close to the bench as the hips are lowered
  5. Progress movement by adding in alternating leg lifts
  6. Aim to perform 3 sets of 8-10 repetitions

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About the Author

Cheryl draws on 15 years of experience in the fitness and dance industry to help clients map out strategies that fit with their lifestyles, coach them out of limiting mindsets and prescribe bespoke exercise regimes and nutrition plans. Services by Eat Train Love include personal training, wellness and nutrition counseling, weight loss programmes, pre and post natal fitness, pilates and yoga, outdoor bootcamps, corporate workshops, nutrition seminars and cooking classes.

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