Summer Body Workout Pt 3 – Triceps
Have you got that new summer dress or bathing suit hanging up somewhere you can see it every day? Do it! A strong reminder of why you’re working so hard on that summer bod will push you to keep making choices that move you closer to your goals. I’ve got my dress for Rachel’s wedding hung up front and centre in my closet – can’t wait to show you!! – and each day when I see it, my commitment to my goals is renewed afresh. Try it! If you don’t have a new dress or bathing suit? Well, it looks like you have a little shopping to do! LOL Better yet, head to Pinterest and start a new board tracking your Summer Body Workout Series progress and share it with me – or make it a Secret Board that only you can see, if you’re feeling shy.
The same nutrition tips laid out in Part 1 and Part 2 apply here, but also keep the following in mind: • Get your lean protein from chicken breast, egg whites, fish, turkey, bison or elk or from plant sources like legumes, quinoa and sea vegetables • Drink plenty of clear green tea • Breakfast must be eaten every day
Now, 3 workouts to mix into your arm days to make those triceps shine. Be sure to train twice a week!
Triceps Kickback This is a great little exercise, particularly if you have issues with elbows. You need a flat bench and a dumbbell of moderate weight. Place one knee on the flat bench and hold a five pound dumbbell in the opposite hand. Start with the weight forward and slowly extend it backwards. You are keeping your upper arm tight against your side while only the elbow bends to extend the lower arm behind you. Although the exercise implies a swift upwards kicking motion, resist the temptation to do so. Focus on extending the arm backwards slowly in order to fully train the triceps. Perform three sets of 10-15 reps for each arm.
Lying Triceps Stretch You will need a flat bench and a barbell of moderate weight. Lie flat on the bench holding a 20 pound (or more or less, depending on your fitness level) barbell overhead in an overhand grip with your hands about 8 to 10 inches apart. Lower the weight by bending your arms down behind your head (not hitting it) and slowly raise the bar upwards again. Breathe in before lowering the barbell. Breathe out as the arms straighten. Perform three sets of 10-15 reps.
Standing Triceps Stretch This exercise works the triceps muscle lower down the arm near the elbow. Moderate weights will do the job nicely as long as plenty of sets and reps are performed. Stand in front of a mirror to perform this exercise properly. Using a 20 pound (or more or less, depending on your fitness level) barbell with an overhand grip and hands spaced about 8 to 10 inches apart, carefully lower the weight behind the head. The key is to hold the upper arms close to the head. This way the triceps are fully engaged. It’s not as easy as you think! Perform three sets of 10-15 reps.
Many of us understand how to target biceps and do it often, but balance is important in training. Our triceps work in an opposing partnership with our biceps. I love working my tri’s and think you will too. They are one of the easiest muscle groups to train and they respond quickly to strength training and a clean diet. Bye, bye batwings!
Remember, I’m always listening Tosca