You are here

Triceps

Hop, Hop, Throw

Hop, Hop, Throw

A.

Stand with feet wider than hip-width apart and arms bent, hands in front of head, palms facing each other. Keeping knees slightly bent, hop (with both feet) twice toward the left. On second hop, bring bent arms out to right.

B.

Rotate torso toward left, forcefully extending arms diagonally down outside left hip (as if slamming a medicine ball on floor) and bending right knee behind you. Quickly bring right foot down and return arms to starting position and hop twice toward right; repeat on opposite side. Continue alternating for 1 minute.

Mistakes and Tips:

Scale Up: Do hops on one leg.

Rotated Strut

Rotated Strut

A.

Stand facing barre, arm's-length distance away, both hands on barre slightly wider than shoulders. Cross left foot over right and twist hips to the left, keeping shoulders square to barre. Do 10 incline push-ups.

B.

Perform 10 more push-ups, bringing bent right knee toward left elbow each time elbows bend. Extend right leg down to start each time the arms straighten. Switch sides; repeat.

Mistakes and Tips:

Scale down: Omit the first 10 incline push-ups.

Triceps Step

Triceps Step

A.

Kneel on floor with a weight in each hand, arms by sides. Hinge body forward from hips and reach arms behind you so that one end of each weight rests on floor behind you.

B.

Lift straight arms 10 to 12 inches, then lower weights to floor. That's 1 rep. Do 10 reps.

C.

Turn palms down, touching weights to floor behind you.

D.

Lift arms up and out to side in an arcing motion, then lower to floor again. That's 1 rep. Do 10 reps.

Mistakes and Tips:

Scale down: Touch weights to the bottom step of a staircase instead of floor.

Crush Press with Leg Extension

Crush Press with Leg Extension

A.

Lie faceup on bench or floor, holding a dumbbell in each hand. Extend arms straight toward ceiling, palms facing each other and dumbbells touching, and raise legs to 45 degrees to start.

B.

Slowly lower dumbbells to chest and legs toward the floor (bring them to hover a couple inches off bench or floor) for 2 counts. Return to start for 2 counts.

Mistakes and Tips:

Scale down: start with knees in tabletop position and extend to 45 degrees.
Scale up: increase the weight.

Progressive Angular Twist

Progressive Angular Twist

A.

Grab both ends of the towel about shoulder-width apart. Relax the shoulders down and back and extend arms forward at shoulder height, keeping a slight bend in the elbow. Twist towel to the left, raising right hand slightly and lowering left hand, then switch, twisting in the other direction.

B.

Start small, twisting about 10 to 20 degrees in each direction. After one eight count, progress into a medium-size twist, and for the third eight count, twist a full 180 degrees so the towel is vertical and one hand is directly over the other. Progress back to medium twists and then small twists for one eight count each for five eight counts total.

Alternating Triceps Trigger

Alternating Triceps Trigger

A.

Grab both ends of the towel about shoulder-width apart. Relax the shoulders down and back and extend arms forward at shoulder height, keeping a slight bend in the elbow. Twist the right hand down and up, ending with your palm facing you and the towel wrapped around the back side. Then flip palm toward the center of the towel so palm faces forward.

B.

Repeat on the left side so the towel is taut and hands are side by side. Relax shoulders down and back and keep a slight bend in both elbows. Holding this position, push right hand slightly forward. Then switch, pushing left hand forward. Start slow, then speed up, alternating each side.

C.

To make it more advanced, pull the towel in toward chest, elbows in tight to sides. Extend arms forward to return to starting position.

Flexion Raise

Flexion Raise

A.

Grab both ends of the towel about shoulder-width apart. Relax the shoulders down and back and extend arms forward at shoulder height, keeping a slight bend in the elbow to start.

B.

Slowly lift the towel overhead for one eight count, then slowly lower the towel down to starting position for one eight count.

Bear Plank Palms to Elbow

Bear Plank Palms to Elbow

A.

Begin on all fours (tabletop position) on floor. Lift knees one to two inches off floor to start.

B.

Lower left forearm to floor, then right forearm to floor, maintaining a flat back.

C.

Reverse movement back to start. Repeat, alternating leading arm each time.

Mistakes and Tips:

Scale it down: Keep knees on the floor.

Side-to-Side Push-Up

Side-to-Side Push-Up

A.

Start on floor in plank on palms. Step left hand to the left and perform a push-up

B.

Bring left hand to center.

C.

Step right hand to the right and do a push-up; return to start position. Continue alternating

Mistakes and Tips:

Scale it down: Perform push-up from knees.
Scale it up: Perform a power push-up, elevating palms and upper body off floor for a split second with each push (land with elbows soft before lowering again)

Three-Point Slam

Three-Point Slam

A.

Stand with feet hip-width apart, holding ball with both hands in front of hips. Drive through heels to rise up on balls of feet, raising ball overhead, then slam ball outside of right foot as you squat.

B.

Repeat, slamming ball center. Repeat, slamming ball to right. Continue, returning to center between sides.

Mistakes and Tips:

Scale it down: Skip the slams and do a touchdown.

Pages