Hey #WorkoutWednesday peeps! Today’s post highlights some of the best moves for your triceps. You know, the part of your arms that many women not-so-fondly refer to as “the bat wings?!” All joking aside, these muscles can make our break your arm definition, as well as your overall functional strength. You can do all the biceps curls in the world, but if you aren’t working on your triceps, you will not achieve a fully lean look (not to mention the fact that you need those muscles to dance and be extra sharp!). Let’s get started:
TRX Band Overhead Triceps Extensions
If your gym has TRX bands, make sure you use them- especially for this exercise! (Side note: You can perform triceps extensions without a TRX band by simply using dumbbells). By performing this exercise with TRX, you are not only working the triceps, but also engaging your core. Here’s how you do it:
-Hold a TRX handle in each hand and face away from the anchor point and bend your elbows until your hands are behind your head and your elbows are at a 90 degree angle.
-Extend forcefully to straighten your arms (Your elbows should continue to point forward and wrists stay in the neutral position).
-Slowly bend your elbows to return to the starting position.
-Repeat.
*Complete 3 sets of 12-15 reps. Remember to not let your hips to sag and do not arch your lower back!
Triceps Pushdown (with Rope)
This exercise really isolates your triceps and will help you build your muscles quickly! Here’s how you do it:
-Attach a rope to a high pulley and grab each end with your palms facing each other.
-Find your desired weight (For best results, choose a weight that challenges you).
-Stand upright with your torso straight and lean slightly forward, bringing your upper arms close to your body.
-Use your triceps to bring the rope down as you bring each side of the rope toward the sides of your thighs and hold for a couple of seconds.
-Bring the rope slowly back up to the starting point.
-Repeat.
*Complete 3 sets of 12-15 reps. Make sure your upper arms stay stationary next to your torso so you are only moving your forearms!
Behind the scenes on the exercise demonstration pictures: Exercises demonstrated by former Dallas Mavericks Dancer, Lauren Gibler and former Dallas Stars Ice Girl, Callie Hickman. Photos taken by Dominic Ceraldi with help and direction from Dallas Mavericks Dancers Trainer, Sharif Abboud, at Trophy Fitness Club in Downtown Dallas.
Stay tuned for next week’s post!
