I thought I’d illustrate one of my favorite at home tricep builders that requires only a chair to perform. A sturdy chair with minimal
or no seat pudding and without arms and definitely no wheels is ideal. These are simple to perform but will burn out your triceps real quick.
For beginners place your hands on the chair and feet on floor in front of you so your legs are at about a 90 degree angle. The closer your feet to the chair the easier these will be. Now dip yourself down until your upper arms are near parallel to the floor now push yourself back up you should feel your triceps do most of the work. This fully engages the triceps. Now repeat to failure. (see pics 2&3)
For more of a challenge get a second chair and place your heels on the front of it with legs fully extended. Now perform the same dipping motion and repeat to failure. If you want to increase the difficult even more throw some weight on your lap and give it a go.
(see pics 4&5)
I like to adjust hand placement on the chair for each set to more fully engage the different heads of the triceps for a fuller more overall build. (see pics 6-8).
These are one of my favorite at home tricep builders because they really isolate the triceps and require no special equipment to do. I like to include them at the end of an arm workout to squeeze that last bit of strength out of my triceps and really burn them out. Or sometimes I just throw a few sets into my workout for fun. Give them a try they may surprise you how effective they can be.
Hey guys! Want a quick fat burning routine? Try this!
1. Skaters x 12 floor touches
2. Tricep dip n touch x 12 dips
3. Bunny hop air jacks x 12 combos
4. Push-up twist x 12 push-ups
Do this 4x through as quickly as you can without resting! You will be sweating!! Now tag a friend to challenge them for time!
Been itching to workout since my concussion so I did a small at home workout
2️⃣4x10 side to front DB raises
3️⃣4x20 DB shoulder press
4️⃣4x12 DB bicep curls (slow negative)
5️⃣4x15 tricep dips ss w/ DB tricep kickbacks
Know Your Muscles and How To Train Them: 3 of 12: Triceps
Dips with bench/chair:
… and Push up variations:
Kickbacks: This exercise is great for stimulating all ares of the triceps muscle.
Burpees: This is an advanced exercise involving several muscle groups at the same time: the shoulder and arm muscles, chest muscles and leg muscles. The Burpees is therefore one of the exercises most often used by American Marines in their training, as a complete and efficient exercise for improving aerobic capacity.
Today I overheard two people next to me at a cafe talking about getting old. Saying they are “SO SCARED”
I’m excited! What an amazing challenge. A life challenge to see how far you can push your body.
How long you can live, how radiant you can look, how strong you can be.
It’s a life challenge.
You have a choice.
And before I say this I just want to say that I have a bus full of over 60’s that enter my gym and are fitter and stronger than me BY MILES.
A 70 year old woman doing 15 chin ups followed by 15 push ups, followed by 15 tricep dips. I sat and I watched her do it. I couldn’t even work out I was just sitting there with my jaw on the floor.
So coming back… you have a choice to be who you want to be and do what you want. I wish to live a long and fulfilling life even when I’m 60. I want to feel strong, Eat well and be energised.
We can do all of that.
You are not an exception to science.
It WILL work.
Start today! www.kaylaitsines.com.au/guides