Focus On: Triceps Press

Good Morning!

Weekends are awesome, eh?! And this one is especially fabulous for me:

  1. It’s the last one before I get to see my husband again (after 2 looonnnnggg weeks!)
  2. It’s the weekend of the BRAND new BodyPUMP release! I launch it today as a part of a huge gym franchise–it’s THE first day anyone will see this new release (81), and it is awesome.
  3. I get to spend extra time with some family before I move. Woot!
  4. It is a weekend full of uplifting messages, music, and listening to prophets speak. You can tune in too!
  5. I get to sleep in on Sunday (my 1 day per week). SO excited. :)

Another reason why today is so great? I am sharing with you a move that has totally helped shape my triceps. You’re welcome, in advance. 😉

{this is a chest press, but you can see some of my tricep definition in the pic.}

The tricep press (aka triceps press <—there are 2 triceps, so the ‘s’ is really the correct way, but whatever), is a seemingly ‘easy’ move to do, but when done correctly, it will tone and shape your upper arm.

{source}

And who doesn’t wants to get rid of that extra jiggle?!

Ummm, pick ME!

Focus On: Triceps Press

The tricep press (lying down) can be done on a stability ball, lying on a bench, or in your living room!

{source}–the top of the move

The keys to making this exercise work are the following:

  • Make sure to use a raised level to lie down on (a bench, ball).
  • Maintain a shoulder-width grip (so a much closer grip than, say, a chest press grip).
  • Keep your elbows in near your body as you pull the bar/dumbbells in.
  • Don’t let the elbows drop below the raised surface (this is how you know you reached the level you should go).
  • Brace your abs and lower back against the surface (if you wiggle around too much you take the work out of the muscles and put it in momentum…bad).
  • Actively squeeze your triceps muscles as you press the bar away from your body.
  • Avoid letting your elbows swing out to the sides and/or the elbows coming below the level of your bench/ball.

{source} –her elbows are a little too low, though

You can also do this move in a slightly different way (and get the same effect) using the cables or machine at your gym:

To have lean, sculpted arms, doing triceps exercises is a must! Try adding in this triceps press move for 12 reps of 3 sets (at a weight that makes you pretty ‘done’ by the final rep).

Now I can’t wait to see your arms for Summer. 😉

Have a lovely weekend!

Off to do some serious PUMP damage at the gym…..!! :)

What do YOU like about the triceps press?? What body part of YOURS do you love right now??!! 

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Comments

  1. ooooh that makes the triceps burn sooooo bad!! your arms look AWESOME!! (no surprise there – it’s just a really cool pic!!) i like my abs haha… i know a big part of it is due to genetics because my momma is the same way, but i like to think i may have a little something to do with it as well! :)

  2. I’m going to do some of these later…my triceps are in serious need of help!

  3. Michelle says:

    Thanks for sharing! I will be adding these into my workouts…..my triceps need a lot of help especially with t-shirt weather here!

  4. krystal says:

    I can’t wait for my gym to launch bodypump 81!! We’re still doing 80.

  5. I’ve been working hard on tri’s lately too; tank top season is coming quickly!

  6. caroline says:

    your arms are ROCKIN.

  7. The triceps press on the cable is my FAVE move! and the barbell… will also make you feel those DOMS for sure.

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