5 Simple Exercises 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.

1. Skull Crushers

skull crusher for toned triceps

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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.

Number of Repetitions: Do this for 12-15 times.

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

[ Read: Exercises to Tone Your Arms ]




2. Chair Dips

Chair Dips toned triceps

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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.

Number of Repetitions: Do this at least 10 times.

How it Helps: It straightens your upper body and provides some action to pecs, deltoids, and lats.

[ Read: Exercises to Get Rid of Flabby Arms ]




3. Triceps Push-ups

triceps push-ups for toned triceps

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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.

Number of Repetitions: Do these 3 sets of 10 repetitions.

How it Helps: It tones the triceps and the outer chest. The exercise and also tone your deltoids.

[ Read: Exercises to Tone Your Arms without Weights ]




4. Triceps Dips

triceps dips for toned triceps

Shutterstock

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.

Number of Repetitions: Do this for one minute.

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

[ Read: Dumbbell Exercises For Strong and Toned Arms ]




5. Four Limbed Staff Pose

four limbed staff pose for triceps

Shutterstock

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.

Number of Repetitions: Do this 3-5 times holding position for 5 breaths.

How it Helps: It tones and strengthens the triceps. This also challenges the core.

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.

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Written by: Pravallika Menon

Pravallika Menon is editor & Writer for "BeautyEpic.com". Full time beautician for a organic Hair n Makeup saloon. She has completed graduation in Andhra University. Social Activist & Yoga Trainer.

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