Did you know that your triceps (triceps brachii) are the largest muscle in your arm? The triceps comprise of three powerful heads and are the key to unlocking strength, definition and injury prevention. They are instrumental in everyday activities, such as picking up from the floor or reaching overhead, holding a pencil and maintaining good posture.
So whether you’re an athlete, fitness enthusiast, or simply want to tone up, it’s time to give the unsung heroes of upper body magnificence the attention they deserve.
Before starting this workout, thoroughly warm up, check your posture, engage your core and slow down to enable you to go through the whole range of movement steadily; fully extend your arms, but don’t lock/snap your joints into a straight position (this could result in joint damage).

Let’s get started!

• Kickbacks
  Holding a dumbbell in each hand, extend your arms straight back, squeezing the triceps and keeping elbows close to your body. Slowly bend your arms back to the starting position and repeat 10-15 times.

• Extensions
  Holding a dumbbell, extend your arm overhead, lower the weight behind your head, and lift back up. Repeat 10-15 times (for an extra core kick, stand on one leg).

• Tricep Dips
  Place your hands on a sturdy bench or chair with your legs extended in front of you. Lower your body by bending your elbows until your upper arms are parallel with the floor, then push back up. Repeat 10-15 times.
• Lying Extensions
  (also called Skull Crushers!)
  Lying on a bench or the floor, keeping your arms straight and bending from your elbows, lower the weights towards your forehead and extend back up to the starting position. Repeat 10-15 times.

AND FINALLY (not for the faint-hearted)

Diamond Press Ups

1.) Get into a high plank position with your hands under your shoulders.
2.) Bring each hand directly under your chest with thumbs and forefingers touching to create a diamond shape.

3.) Hold this plank position (keeping your body straight) and bend your arms (you are aiming to get as low as possible). Return to your starting position.

This exercise can be brutal, so please be careful. If attempting for the first time, try a few repetitions with your knees on the floor (as in a half press-up position, and go from there).

Tricep Extras
1.) Gradually increase the weight, reps, or sets, over time to continue challenging your triceps.
2.) Consider pairing your tricep concentration with chest or shoulder workouts to save time and increase your upper body strength.
3.) For optimum tone and repair, allow at least 48 hours of rest between workouts.

And finally, bring on the summer and enjoy showing off the results of your hard work – you deserve it.

Sarah Maxwell is a multi-award winning Lifestyle Wellbeing and Fitness coach. You can find her at sarahmaxwell.com
Get in touch via email at sarahmaxwell@mail.com
and on social
@sarahmaxlife