Spring is just around the corner which means so are tank tops, halters and spaghetti straps. This tricep workout is designed to target the back of the arms to create a tight and defined appearance. Keep the weights lighter and the reps high for a good burn and maximum results!
20 reps each
Stand upright and hold on a dumbbell in your right hand. Raise the weight to your left shoulder and point your elbow up and slightly forward. Keeping the upper portion of your arm stationary, hinge from the elbow and press the weight up and out in a salute motion. Squeeze the tricep at the top of the movement and then lower the weight back down to your shoulder. Repeat on the opposite side.
2. Skull Crushers
Lay flat on a bench or ball making sure your neck and shoulders are supported. Place both dumbbells next to your head slightly above your ears with elbows pointing straight to the sky. Hinge from the elbow, extend your arms and press the weights up. Squeeze at the top and then slowly lower back to the starting position.
3. Laying Side Tricep Press
Lay on your left side with legs extended straight out. Place your right hand flat on the ground in front of your chest fingers pointing towards your head. Place your left hand on your right shoulder. Press through the palm of your right hand and use your tricep muscles to push your torso up and away from the ground. Slowly lower back down to the starting position. Repeat on the opposite side.
4. Single Arm Extension
Stand or sit with one dumbbell in hand. Bend from the elbow to bring the weight behind your head. From here, press the weight straight up to the sky while keeping the upper portion of your arm stationary. Lower back down to the starting position keeping the elbow pointed upward. Repeat on the opposite side
5. Narrow Grip Tricep Press
Lay on a bench or ball. Grasp onto two dumbbells palms facing away from you. Place the ends of the weight together above your belly button. Press both weight upward at the same time to fully extend your arms. Lower back to the starting position.
Nice work! Don’t forget to stretch and rehydrate after your workout. For even more workouts built to tighten and tone your upper body check out my Upper Body Focus Series. A 30 day program with proven results!