Trick Out Your Triceps

Boost your arms in a short amount of time with these great tricep workouts.

You probably know that your triceps comprise more of you arm than your biceps, but most people still pay much less attention to them.

The equaliser: recast familiar exercises as arm builders.

You won’t skip exercises that you already do and these variations will help pump up your arms.


1. Straight-Leg Lying Triceps Extension

Grab a straight bar using an underhand grip from a low pulley cable and lie on a Swiss ball so that your bum and lower back touch the ball.

Your legs should be straight, pointing away from the weight stack.

Extend your arms overhead, beside your ears. Without changing your elbow position or body angle, bend your arms to lower the bar towards your shoulder, then reverse.

Do three sets of 12 repetitions.


2. Triceps Power Push Up

Place a large medicine ball on the floor and get into a push-up position, with the ball under your chest.

Bend your arms to lower your chest to the ball. Push up forcefully so that your hands leave the floor, then land with them on the ball.

Straighten your arms and do a push-up with your hands on the ball, then drop them to the flor and repeat. Aim for three sets of 8-12 reps.


3. Barbell Biceps Curl

Use a light weight, requiring about 50 per cent effort.

On the downwards part of the move, focus on pulling the bar down with your triceps as if you’re performing a push-down.

This creates a neuro-muscular link between the biceps and triceps that prepares the triceps for action. Do three sets of 8-12 reps.