Posted on April 05, 2017 by Jenny Cromack
This week the lovely Kate posted a blog about how to get rid of your bingo wings, explaining that it’s not just exercise which influences how toned your arms are but other things like hormones, nutrition, stress, sleep. So, I thought I’d put a tricep workout together for you. Now, before we go any further, it’s important to point out that this tricep workout will not be the answer to your prayers in getting toned triceps, you need to make sure you are doing HIIT training for fat burning and also getting your diet right too, otherwise, spending time focusing on toning exercises for your triceps will be wasted.
You can include this tricep workout as part of a gym session, or perform as a stand alone session. In addition to isolation exercises for your triceps, I’ve included some bigger compound exercises such as press ups, bench press – whilst these are mainly pectoral exercises, the triceps do assist the chest in their workload. Remember, at some point in your training week you also need to include some bicep and back exercises to balance out the upper body.
You’re going to perform the exercises as supersets. Have a 60second rest between each superset, and then repeat each superset x 3. If you don’t like resting between supersets, or want a time-effective workout then add in an ‘active recovery’ between each superset such as a core or lower body exercise.
1A. Tricep French Press (aka Skull Crushers) x 12
1B. DB Chest Press x 12
Rest or active recovery x 60s – Repeat superset x 3
2A. Tricep Rope Pushdown x 12
2B. Incline DB Chest Press x 12
Rest or active recovery x 60s – Repeat superset x 3
3A. Close Grip Press Ups x 10-15
3B. Decline Press Ups (with feet on a step = harder!) or Normal Press Ups x 10-15
Rest or active recovery x 60s – Repeat superset x 3. On the last set of this superset, perform as many of you can of each exercise for one final burn during this tricep workout!