I am frequently asked about what exercises I use to keep my arms strong. I keep active all year round, biking, hiking, or skiing, but no matter the season, I make a point to include weight training a couple of times per week. I try to keep it fun and mix it up constantly, but I believe that no matter the sport being strong in a balanced way (upper body, lower body, and core) is a key component of both performance and injury prevention. As I continue to try and challenge myself physically (Pan-Mass Challenge this year with Team Rialto) and ramp up for the 2011 bike season with Italiaoutdoors, I want a strong, balanced body that is ready for the road this summer!

Here are a few of the exercises that I use to work my triceps.

Tricep Workout

Your triceps are the muscles on the back of your upper arm, responsible for extending and bending the elbow. Those muscles that, as we age, tend to hang a little bit lower and looser, making us a little self-conscious in our sleeveless summer shirts! However, there are a few very effective exercises we can do to strengthen these. In addition to our physical appearance, these muscles are used every time we push something, so it is important to keep them strong. If you are working your other upper body muscles like your chest and biceps, it is crucial to work the triceps as well, to keep everything balanced.

All tricep exercises involve extending and bending the elbow, either using weights or your own body weight to add resistance. You can work out your triceps up to 3 non-consecutive days per week, going down to 1 to 2 times if you are lifting heavier weights. Your triceps are fairly small muscles, so you won’t be able to lift as heavy a weight with them as you would with your chest or back muscles. And keep in mind that you also use your triceps when doing chest and back exercises, so if you are doing a full upper body routine, it only needs to include 2-3 exercises to specifically target the triceps.

Here are a few tricep exercises. A beginner to weight training should probably only start with 1 or 2, doing 2 sets of each at a lighter weight. A light weight is one you can lift 12 to 16 times before feeling too much discomfort. A more advanced program might include 3-4 exercises, with a heavier weight, one that gets pretty heavy after only 6-8 repetitions.

Today I did 3 of these exercises as part of a 9 exercise upper body workout. I chose 3  different exercises, and did 25 reps of each. When using a heavier weight, I have to break it into two sets of 12-13 reps. I like to do different exercises that target the same muscles, rather than multiple sets of the same one – that way, if I really hate one, I only have to push through one set! With most of the other 6 exercises also working the triceps to some extent or another, they are pretty tired right now.

Tricep Extension Exercises:

Tricep Extension:

Sit on a bench, or preferably an exercise ball. I always like to add a bit of a balance challenge to any move – it strengthens all the little muscles that stabilize your body, which I think is so important to preventing injuries. Beginners may want to leave the balance challenge out, and choose a more stable base. Grasp one weight in both hands and extend your arms over your head.  Slowly lower the weight behind your head until the elbows are about at a 90° angle. Raise the arms until straight, without locking the elbows. Repeat.

This exercise can be done on the road or at home with a resistance band. Perform it standing, with your feet on one end off the band and grasp the other end with your two hands behind your head.

Tricep Kickbacks

This should be attempted first with a pretty light weight. Hold the weight in one hand, and bend over until your chest is at a 45° angle or even parallel to the floor. Extend one leg behind you, in line with your chest. The leg opposite the arm holding the weight will be somewhat easier to extend and balance than the one on the same side – or at least I find it that way! You can do this near a bench or chair if you need some balance assistance.

Bend the arm and pull it in toward your chest. Then slowly extend the arm until it is straight, again without locking the elbow. Repeat. Switch and do it on the other side.

Tricep Presses or Pushups

Tricep Bench Press

Lay on a bench under the chest press frame. Again, you would use a lighter weight than you would for a regular chest press; beginners may want to start with the bar only, or even with two light dumbbells. Grasp the bar with both hands, with your hands positioned only chest width apart. Lift the bar and lower it over your rib cage. If your hands are positioned correctly, your elbows should end up right next to your body and bent at a 90° angle. Slowly lift, keeping your elbows aligned under your hands, until your elbows are extended (but not locked.) Lower, and repeat.

Tricep dip on ball

A tricep dip is a great exercise for on the road – it works both the tricep and shoulder, and can be done anywhere – even on a windowsill!

Sit on a bench or chair, and place your hands next to your hips. Lift up off of your hands and move your butt forward off of the bench. The further away your feet are from your hips, the more difficult this exercise becomes. Beginners start with their knees pretty bent and their feet close to their hips. More advanced perform this with straight legs, or can even balance their feet on an exercise ball.

Lower your hips by bending your elbows – do not bend them more than 90°.  Don’t allow your shoulders to move up towards your ears. Keep your shoulders down. Push back up until your arms are straight – once again, without locking elbows. Repeat.

Tricep pushup on medicine ball

This is a variation on the tricep bench press, in which your body weight is acting as your weight. Beginners would perform this on your knees. This is a surprisingly challenging exercise! And another good one on the road, you just envision having the ball in front of you, and position your hands flat on the floor in a narrow hand placement.

Kneel in front of a medicine ball and place both hands on either side of the top of the ball. Extend your legs and balance on your toes, just as you would for a standard pushup. Lower your chest down toward the ball, keeping your elbows close to your sides, rather than letting them fan out towards the sides of the room. Remember to keep your core engaged so it remains in a straight line from your head to your feet, rather than sagging down toward the floor. Extend your elbows to raise your chest, again without locking your elbows. Repeat.