The tricep muscles are not used often as the biceps and are located on the back of the arm.
Trainers came with variety of tricep exercises that can be used to strengthen and shape the triceps area so that your arms will be fit and healthy both front and back.
Along with biceps and triceps, there are actually two other muscles that allow you to move your arm through a full range of motion.
Brachialis and brachio-radialis are the two other muscles. Brachialis wraps around the front of the elbow and allows you to curl your arm up and down.
Brachio-radialis sits on the outside of the forearms and makes your arm twist from side to side. It would be impossible to perform the toning actions without these muscles that allow you to build the triceps.
One of the best tricep exercises to develop triceps is the triceps dip. Take a strong chair or table or any surface that is solid and has an edge. Face should be away from the chair and heels of the hands should be placed on the edge.
Until there is 30 inch distance from your hands to your feet, walk your feet away. The bulk of the weight should be concentrated on your hands and lower your body slowly down for a count of five and then rise. Repeat this tricep exercise for 3 sets of 15 repetitions.
This is one of the best tricep exercises to get fast results. There are no weights or accessories required since you are using your own body weight. By keeping your feet away, you are using them as a support while the triceps muscle is isolated and required to do the bulk of the work.
Triceps press is another tricep exercise for triceps strengthening. Stand with feet shoulder width apart and hold the weights comfortably in your hands. The weights should be raised above your head until your arms are almost fully extended.
Weights should be lowered slowly until the elbow forms a ninety degrees angle and raise the weights slowly. Repeat this tricep exercise for 3 sets of 15 repetitions. Depending on the weights you use, you can see firm triceps from ten days to three weeks. Monitor your progress and when you are using the weights without struggle, move to the next higher weight.
Backwards lift is another tricep exercise to build the triceps. Stand with feet shoulder width apart and hold the weights comfortably in your hands with arms extended by your sides. Palms should be turned to face behind you and the arms should be raised backwards as far as is comfortable. Lower back to the starting position slowly. Repeat this tricep exercise for 3 sets of 15 repetitions.
For extra toning, on the last repetition of every set of tricep exercise, raise the weight slowly and hold, pushing the arms up and down about an inch to really fatigue the muscle. This little muscle building can have a big impact on the shape of your triceps.
Stretch the back of your arms after working out and if you feel pain, stop and consult your medical practitioner. Perform the tricep exercises three times a week and your arms will look sleek and toned in no time.