Hello FitnessRx women,

This week is all about triceps training! This is a muscle group you can add to your biceps, back or chest day! I would keep it a secondary muscle group on back or chest day, so that more of your strength and energy goes to your larger muscle group. If you are adding it to your biceps training day, you can alternate what muscle group you start with week to week, or train the weaker one first.

When training triceps, it is important to keep resistance on them the entire set to maximize muscle hypertrophy. It is so easy to cheat when training them, so really focus on the muscle during the set to get the results you want. The following exercises focus on keeping that resistance up and body stable to create a great triceps workout!

Heather’s Triceps Training Routine:

Incline Triceps Cable Extensions

4 sets/12-15 reps

• Using an incline bench, lie back on bench
• Extend arms straight up, holding elbows in
• Use cable cross machine or you can substitute with dumbbells
• Sit high on bench
• Bend elbows to 90 degrees and then extend back up, keeping resistance on triceps

Incline Dumbbell Triceps Kickbacks

4 sets/12-15 reps

• Start by lying on the bench, facing down
• Have chest elevated above bench
• Hold dumbbells in each hand with elbows raised to 90 degrees, keeping them close to your body
• Extend arms straight backward focusing on tricep muscle
• Keeping elbows raised and close for the entire set will keep resistance on muscle group