Welcome to part one of a three part series on the best ways to work your arms and shoulders! I’m going to start with my top five triceps exercises that can be done at home or in the gym using only your body and a set of dumbbells.
#5 Dumbbell Skull Crushers
If you don’t have a stability ball or a bench these can be done lying on the floor. Make sure that you’re isolating those triceps by hinging at the elbows and not allowing your upper arm to swing or drop. Once you’ve got this move down, try turning the dumbbells horizontally and bringing them across your body to your opposite shoulder. Do one side at a time and be sure to hinge at your elbows. Now you’re isolating a different part of the triceps and practicing muscle confusion in the process!
#4 Bench Dips
Try this exercise with your feet flat on the ground and your knees at a 90 degree angle before you try it as it’s shown in the video above. If it seems easy with your feet flat and knees bent, straighten out your legs and keep your feet on the floor. If it still seems easy, go ahead and elevate your feet to allow for a deeper dip and larger range of motion.
#3 Overhead Triceps Extension
Overhead triceps extensions can be completed sitting or standing. Try it both ways and see what you think! Remember to choose a heavier dumbbell than you would usually work with as you are using both hands to lift it. A weight that makes it tough but not impossible to complete 12-15 repetitions correctly is what you’re looking for on all of these exercises. To make this more of a core workout try sitting on a stability ball rather than a chair. Remember to hinge at your elbows and keep those upper arms stationary to isolate the triceps.
#2 Plank Hold with Triceps Kickback
This is a challenging way to work your core and your triceps at the same time. If this is too advanced for you right now, start from your knees. If that seems too easy try lifting one knee up and performing the kickbacks with your opposite arm. Another option is to hold yourself up on your forearms rather than your hands. This is no beginners exercise, but keep at the modifications until you gain enough core strength to try the advanced version.
#1 Diamond Pushups
By bringing your hands close together during your pushups you are able to work your triceps more than your chest. Diamond pushups are not easy! If you don’t have great upper body strength start from your knees and work up to your toes. You may also do these against the wall or at an angle with your feet on the ground and your hands on something elevated like a picnic table. Each of these modifications are great ways to start gaining enough strength in your triceps to do a regular diamond pushup. Try a few of the modifications out to see where your starting point is.