By Monika Tarkowska-Carter, CPT, LWMC, HLC 2
This is another video where I tried to include a very intense use of the core muscles in all the triceps exercises. Some of them are very advanced so make sure you can stabilize correctly and are able to do the easier ones first. They require minimum equipment and are all very effective if done slowly and correctly.
Please, do a 5-10 minute warm-up before doing any exercises.
Depending on your level, try to do 12-20 repetitions per set. Aim for the amount of repetitions that gives you a nice burn but not to a point where your form is compromised.
If you haven’t worked out in a while, it’s probably smarter to start with just 1 set and progress to 2-3 sets as some of these exercises can produce extreme soreness. The weights would vary from 5-15 lbs for women and about 10-25 lbs for men. As always, you don’t have to do all of these exercises in one workout, but rather alternate them with other muscle groups to get a better overall workout. For fat loss, toning and definition you should rest about 30 seconds between sets or switch to a different muscle group without resting at all. Proper stabilization is critical in these exercises as it is fairly easy to strain the shoulder joint doing them incorrectly.
Make sure you engage your core muscles in all the exercises. They play a very important role of supporting and stabilizing you, especially in full body exercises like triceps push-ups.
All the exercises should be performed slowly, without momentum, and through a full range of motion (if you don’t have any injuries or joint issues). Try to engage your triceps muscles at the very beginning of the exercise and then again contract them all the way at the end of the range.
If you don’t have much time to do your workout, choose the exercises that require more core involvement. This way you can skip the abdominal work as your abs will already be involved to a huge degree doing everything else.
Always consult a physician before beginning any exercise program.