I get asked all the time, "Hey LORS! What are the best exercises to tone my triceps?

So, I decided to put together a handy-dandy guide to the 3 best exercises to strengthen and tone the back of the arm. Check it out!

To download and print out this workout to do on your own time, click here to download this workout for FREE!

1. Tricep Push Ups

Level I: Place your hands on a wall. You can be up on your toes or heels towards the floor. Then bend your elbows keeping them pulled in close to the torso, and then press up.
Level 2: Place your knees on the floor and extend the torso with your hands just under the shoulders. Bend the elbows keeping them close to the torso, and then press up.
Level 3: Keep your feet on the floor with your hands just under the shoulders. Bend the elbows keeping them close to the torso, and then press up.

Perform 8-12 reps with 2-3 sets.

2. Tricep Dips

Level I: Sit on the floor. Place your hands underneath your shoulders. Prop up on your hands lifting your hips off the floor. Then while you are elevated off the floor, bend the elbows slightly, then press up keeping your belly in and chest up. Please note: if the exercise causes any tension in the wrist, grab a tube and perform an overhead tricep extension. See levels and exercise below.
Level 2: Elevate the tricep dip by placing your hands on something like the seat of a chair or box. Perform the same movement as the level one tricep dip.

Perform 8-12 reps with 2-3 sets.

3. Overhead Extensions

If you are using a tube like in the video, you can work with three different levels of intensity.

Level I: Place one handle of the tube on the floor, and step on the tube. Grab the other handle with both arms and put it behind your head, lengthening your arms. Then bend your elbows and extend.
Level 2: Perform the same set up as level one, but use one arm to lift the tube at a time.

Perform 8-12 reps with 2-3 sets.

So there you have it! Those are 3 exercises you can do to strengthen the back of your arm!

Was this helpful? Leave us a comment and let us know another topic you’d like to see on BCC TV. If you found this to be helpful, we would love it if you would share it with your friends. And lastly, make sure to opt in to our emails so you can get awesome fitness tips like this every week!

Now get out there, and keep going for your goals one step at a time. Invest in yourself!

Hoo-Aah!
The BCC Team