Free Workout Routines
+ Tricep Workouts

Your triceps make up 2/3 of your entire upper arm. So, if you want bigger and stronger arms, stop working out those biceps so much, and try some tricep workouts:

Dips:
Tricep dips will work your tricep muscles, as well as the sides and tops of your pectoral muscles.

1. On a dip stand (an upright rectangular structure with two handles sticking out at the top, grab onto the handles.

2. Lifting your body off the ground with your arms, make a 90 degree angle at the elbow joint.

3. Lift your body until your arms are fully extended

4. Lower yourself to the starting position.

*If you do not have access to a dip machine, you can substitute dips with bench dips, or tricep pushups. Instructions for tricep pushups can be found under body weight exercises in the boxing section). You can also add weight to your dips for added difficulty. To add weight, you need a chain belt (found at most gyms). If you have a chain belt, simply put a barbell weight (one you feel comfortable with) onto the chain, and do dips as explained above.

 

Skull crushers:
Skull crushers will work your triceps, as well as your shoulders and chest.

1. Laying on a bench with a comfortable weight on a curl bar, start with your elbows in and your arms fully extended.

2. Keeping your elbows facing inward and stationary, lower the curl bar until it is within an inch of your forehead. Next, fully extend your arms back to the starting position.

 

Tricep extensions:
Tricep extensions will work your triceps, shoulders, and the top and sides of your pectoral muscles.

1. Take one dumbbell.

2. Grip one side of the dumbell with both hands. The grip should form a triangle where the thumbs and pointer fingers meet.

3. Make sure your back is straight, and lift the dumbbell over your head.

4. Lower the dumbbell behind your head between your shoulder blades, keeping your elbows in.

5. Fully extend both arms until the dumbbell is back to the starting position.

 

Tricep Pulldowns:
Tricep pull downs will work your triceps, as well as the sides of your pecs.

1. On a pulldown cable machine (using a rope handle, double handle, or straight bar), start with your arms making a 90 degree angle at the elbow.

2. Pull the handle down until your arms are fully extended downwards.

*Make sure to keep your elbows in, and when going up to the starting position, do not go past the initial 90 degree angle at the elbow.

Make sure you also look at the tricep bodyweight exercises on the boxing page.

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