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workouts
men: triceps
By Martha Lourey Bird | MSpSC, BSpSC (ExSc), DipRT

Try to complete up to three sets of between 10 and 20 repetitions of each exercise (when alternating arms, do between 10 and 20 on each side), and be sure to rest a couple of minutes between sets. Remember to keep your movements slow and controlled so your muscles are doing the work, not your momentum. For the exercises which incorporate dumbbells, start out with light weights (i.e., 1 to 2 lbs) and gradually increase the load as your strength and fitness improve.

Instructions

1.	tricep dips A simple and effective way to work the back of your arms is to use a chair backed up against a wall (or something similar). Start with your feet out in front. Keep your back close to the chair as you bend your elbows and lower your butt towards the floor. To increase resistance, either balance something heavy — such as a dumbbell — in your lap or raise your legs up onto a bench as shown.

2.	behind-the-head tricep presses Sitting on a chair backed up against the wall (or something similar), lower the dumbbell behind your head by slowly bending your elbows. Keep your elbows close to your ears as you straighten your arms and extend the dumbbell directly above your head. Slowly lower it behind your head again, returning to the starting position.

3.	one-arm tricep extensions Form a triangular base of support by placing one knee and hand on the bench (or a chair backed up against the wall) with the other leg out diagonally, as shown. Keep your back flat, look out in front at a 45-degree angle and bend your arm, bringing the dumbbell up to your shoulder. Now straighten this arm to extend the dumbbell out behind you. A common mistake in performing this exercise is swinging the weight — avoid this as you bend and straighten your elbow.