5 Best Moves to Tone Your Triceps

When people think of having tones and strong hands, they focus on the building which is the meatier part of the arms. However, the three-headed muscles at the back of the arms, triceps, are equally important. Here are some exercises that will help to tone your triceps.

Chair Dips

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It straightens your upper body and provides some action to pecs, deltoids, and lats.

How to Do:

  • Sit on the chair and keep the hands on it. Your fingers should be facing front.
  • The legs should be extended in front and a hip-width apart. The heels have to touch the floor.
  • Lower the body by bending at the elbows. Keep moving till the elbows are in 90 degrees angle.
  • Bring your body back up and use the triceps for straightening the arms.
  • Do this at least 10 times.

Triceps Dips

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This can get the arms pumping and will tone it down in no time.

How to Do:

  • Place your hands a shoulder-distance apart on a stable surface like a bench.
  • Move your butt in front of this bench and keeping the legs bent, place the feet about a hip-distance apart.
  • Straighten the arms but maintain a little bent in the elbow.
  • Slowly, bend the elbows and lower the upper part of the body till the arms are at an angle of 90 degrees.
  • Once you reach the bottom, slowly come back to the starting position.
  • Do this for one minute.

Skull Crushers

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This move is pretty effective when it comes to tone your triceps or your entire arm.

How to Do:

  • Get a set of 3-10 pound dumbbell and lie on the floor.
  • Hold one dumbbell in each hand.
  • Bring the hands by the ear and the elbows should be pointing up towards the ceiling.
  • Inhale while straightening the arms and lifting the hands.
  • Exhale to bring down the dumbbell back towards the ears. Make sure that elbows are directly over the shoulder.
  • Do this for 12-15 times.

Triceps Push Ups

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It tones the triceps and the outer chest. The exercise and also tone your deltoids.

How to Do:

  • Hold the dumbbells and kneel down with the toes touching the floor.
  • Hinge a little forward from the hips and keep the elbows bent at 90 degrees.
  • Unbend the elbows and then extend the arms straight back. The palms should be facing each other.
  • Squeeze the triceps and come back to starting position.
  • Do these 3 sets of 10 repetitions.

Four Limbed Staff Pose

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It tones and strengthens the triceps. This also challenges the core.

How to Do:

  • Start with the standing forward bend position and inhale to straighten the back and arms.
  • Bend the knees a little and step both of your feet back to get into a top push-up position with shoulders being placed directly above the wrist.
  • Exhale and bend the elbows behind you, straight. The body has to be parallel to the ground while the shoulder is parallel to the elbows.
  • Hold the position for 5 breaths.
  • Drop your belly for relaxing.
  • Do this 3-5 times holding position for 5 breaths.

These triceps toning exercises are going to help you fight the jiggle in the back arm. Stronger the triceps better is the stability and strength of the upper body.