3 Best Moves to Shape and Strengthen the Biceps

by | Feb 25, 2018 | Fitness

The biceps muscles are easily shaped and strengthened as they are frequently used muscles which do not need any strange movements to develop. On the other hand, the triceps muscles are not commonly used and have a tricky location, on the back of the arm, which is difficult to train. For that reason many people develop saggy upper arm or otherwise known as “batwings”.

However, trainers have developed a wide range of movements which can shape and strengthen the triceps area thus making your arms fit and in good shape on both sides, front and back.

Here below check some of the movements that can strengthen your triceps.

The Triceps Dip

The triceps dip is the best movement for shaping your triceps. By using this exercise you will manage to successfully train your triceps and in no time the results of its use will be visible. Plus you do not need any special equipment for achieving that only a sturdy chair or table, or any surface that is solid and has an edge.

Begin the exercise by facing away from the chair and then putting the heels of the hands on the edge. Start walking your feet away from your body till there is around 30 inches distance from your hands to your feet. Concentrate the bulk of your weight on your hands, and then slowly lower your body down for a count of 5 and after that rise. Perform 3 sets of 15 repetitions.

In this exercise you are using your body’s own weight, and by walking the feet away, you are using them only as a support meanwhile the triceps muscle are being isolated and need to do a great part of the work. This movement will quickly firm up the triceps and make them stronger.

In the video below by HowCast from YouTube you will see how to perform the triceps dip:

The Overhead Triceps Press

This movement is done by using weights in your hands and positioning your feet with shoulder width apart. Lift the weights straight over your head till the arms are almost fully extended.

Have in mind not to lock the elbow joint in order to avoid any injury. After that, gradually lower the weights behind your body till the elbow is at a 90-degree angle; and start slowly to raise the weights. Perform this movement in 3 sets of 15 repetitions.

It is a great exercise as it isolates the triceps and puts the workload on them. You can strengthen your triceps from 10 days to three weeks depending on the used weights. Check your progress and when you notice that the performed sets are easily done move up to the next level with higher weight. Challenge your muscles in order to firm up in the way you want to.

The Backwards Lift

Start this triceps exercise by standing with feet shoulder width apart and holding weights in your hands with arms extended by your sides. Then turn your palms to face behind you and lift your arms backward as far as you can. After that slowly lower your arms back to the initial point. Perform 3 sets of 15 repetitions.

For additional toning of your triceps, make sure on the last repetition of every set to lift the weight slowly and then hold; pulsing the arms up and down around a inch to make an extra burden on the muscle. This can very much influence the shape of your triceps.

However, do not forget to stretch the back of your arms after working out and if you experience any pain, stop the workout and seek for an advice form a professional trainer or medical expert.

Use this workout program three times per week and in no time your arms will be nicely toned and in excellent shape.