Whenever you straighten your arms, youve got your triceps to thank.
These muscles are located on the back sides of your upper arms.
What Are the Triceps, and What Do They Do?
The triceps work in tandem with the biceps to help you extend your arms.
The name triceps derives from a Latin phrase that means three-headed arm muscle.
What to Know Before Training Your Triceps
How often should you work out your triceps?
But do schedule them for nonconsecutive days to give the muscles time to recover between workouts, she says.
Muscles are used in a large-to-small recruiting pattern in the body, Stillwaggon explains.
That means your strongest muscles, almost always your largest muscle groups, will usually be recruited first.
Another pro tip: Start with light weights (if youre using any) because the triceps fatigue fast.
(Beginners should start without weights.)
Depending on your goals, the number and intensity of your sets and reps also matter, Prairie says.
How do you know youre doing enough reps and sets to get stronger without pushing yourself too much?
And check that your form on each exercise is fully correct, or you raise the risk of injury.
Push yourself back up to the starting position and repeat.
To make it more difficult, place your feet on a bench with your legs extended behind you.
Push yourself back up to the starting position and repeat.
For even more of a challenge, place both feet on another bench.
Loop the other end of the band around your left hand.
Press your left hand toward the floor until your left arm is fully extended.
Repeat the full number of reps and then switch sides for one set.
Tricep Extensions
Sit or stand with a dumbbell in each hand.
Extend your arms straight overhead, bend them at the elbows, and lower the dumbbells behind your head.
Extend arms back straight overhead to the starting position and repeat.
Without moving your elbows, bend your arms and lower the weights to the sides of your head.
Extend back to the start position and repeat.
Bring the weights together to touch.
Slowly lower the dumbbells toward your chest, keeping your elbows tucked in by your sides.
Extend arms back to the start position and repeat.
To serve her diverse patients, she demonstrates cultural sensitivity and knowledge of customary food practices.
Franco is also a corporate wellness consultant who conducts wellness counseling and seminars for organizations of every size.
She created the sports nutrition rotation for the New York Distance Dietetic Internship program.
She is the chair of the American College of Lifestyle Medicine’sRegistered Dietitian-NutritionistMember Interest Group.
Karen Asp is an award-winning journalist who covers fitness, health, nutrition, pets, and travel.
She speaks frequently about healthy living on radio shows and podcasts, as well as on live TV.
