In particular, firm triceps can be pretty life-altering (or at the very least, mood-boosting!). Beyond just looking awesome, training your triceps ensures optimal joint health by balancing your pushing and pulling muscles. Certain muscles in your body are designed for pushing (your chest, shoulders, and triceps) and some are for pulling (your back, biceps and hamstrings).
Your triceps are part of what I call the “Trifecta of Transformation”—the three areas that women are most interested in toning: triceps, tush, and tummy.
Women are particularly prone to weak upper-body pushing muscles, and the triceps tend to be the most affected. Strong triceps mean you are better able to generate force when performing various pushing moves throughout any given day or workout.
You use your triceps all the time, and when they are strong you also move more efficiently and with greater ease. Also, you’ll be less prone to shoulder and elbow injuries when your triceps are just as strong as your biceps and shoulders.
The catch: Not all triceps moves are equal. So let’s hone in on these five moves that are super-effective at transforming your ‘ceps. (For tips on how to build muscles strong enough for bridge pose, pick up my book, Lift to Get Lean.)
Perform three sets of each move below, in the order listed. Rest for 30 to 60 seconds between each set, and complete all sets of each move before progressing to the next. The goal is to find a weight load where the last two reps of every set are extremely hard, but you’re still demonstrating good technique. Aim to complete this workout two times every week for at least four to six weeks.