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Tricep Challenge

Alexa Brown

I want to add a quick burn to the back of your arms this week!  These exercises may seem simple, but trust me, they are very effective.  Each day, I want you to do this round of tricep exercises.  They don't require much weight, you can use your own bodyweight to do all of them.  Your goal is to really feel your triceps burning while you are working! 

Here's an explanation of each exercise:

1. Tricep Dips: Find an edge such as a bench, chair, curb or you can do them on the floor.  Just make sure you have a secure place to put your hands.  Place your hands underneath your shoulders.  Then, keep a slight bend in your arms to keep the tension in the back of your arm versus your elbow joints.  Once you are this position, bend your elbows to lower your body and once you reach the bottom, press up to straighten your arms.  That completes one rep.

2. Tricep Extension: Lie flat on your back with your feet on the ground.  Bend your knees to plant your feet firmly into the floor.  You can grab weights or you can use your own body weight resistance.  Reach your arms straight up the ceiling, palms facing away from you.  Then, bend your arms to 90 degrees (or further down)keeping your elbows in tight to your head.  Press your arms straight back up.  That completes one rep.

3. Tricep Push-Ups: You can do push-ups on your toes or on your knees.  Bring your hands directly underneath your shoulders, fingertips facing forward.  Keep your abs pulled in tight as you bend your arms to 90 degrees.  Keep your elbows tight into your sides.  Press back up to straight arms.  That completes one rep.

20 Tricep Dips

20 Tricep Extension

20 Tricep Push-Ups

By the end of this circuit you will feel your arms burning!  Work hard to complete it each day, you can do it!  Please keep me updated on your progress.  Tag @hbgcommunity and use the hashtags #hbggirls and #hbgblog.  Good luck ladies!


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