Triceps

Photos by Adam Mruk

The answer is simple: by regular training! 🙂

Let’s exercise!

1. Stand with your feet slightly apart and keep your elbows close to the body. Curl your arms upward moving the dumbbells to your chest. Return to the starting position. Keep your elbows still. Keep your back and abs tense.



2. Variation of exercise 1.
   Stand with your feet slightly apart and keep your elbows close to the body. Curl your arms upward moving the dumbbells to your chest. Return to the starting position, this time with a wrist rotation. When your arms are straight, firmly tens your triceps.



3. Stand straight with your feet hip-width apart. Curl your arms with dumbbells to the level of shoulders with a hammer grip. Your elbow joints should stay still. Return slowly to the starting position while strengthening your arms.



4. Stand with your feet slightly apart. Tense your abs and back. Straighten your elbows and next, draw your elbows to the body line and raise them with the dumbbells above your shoulders.



5. Lean forward. Bend your knees slightly. Straighten your arms keeping elbows still. Return to the position with your arms bent at the angle of 90º. Attention – do not deepen the lumbar region of your back.



6. Lying position. Push your lumbar region to the ground.

   Bend your arms and move the dumbbells over your head. Keep your elbows still and tens your triceps. Return to the arm extension.



7. Assume a sitting position. Keep your back straight. Keep the dumbbells behind your head and straighten your elbows. Return to the starting position keeping your elbows in one place.





8. “Chair position”. Lean on your hands (hands behind). Bend your knees at the angle of 90º. Keep your body straight. Use your body’s resistance. Tense your abs and buttocks firmly. Lower your body but do not touch the floor with your buttocks. Return to the starting position.