Have you been training endlessly and just dying to achieve well defined powerful strong arms? Building and maintaining  a strong set of triceps isn’t easy but when you make it a primary priority it will happen!

It is important to train safely and be informed rather than causing major injuries.

Triceps – Three Different Heads:

1. Medial Head
2. Long Head
3. Lateral Head

To build the arms you desire it is essential all three of these heads are targeted regularly as you exercise. The exercises below are suggestions you can incorporate into routines that will target all three of the heads.

Triceps Dips.

How to do it :

1. Personally I would start by sitting on the chair or platform
2. Pointing toes forward slide your body of the chair or platform but continue to hold the edge with both hands.
3. Hold yourself up with arms
4. Keep your body close to the chair
5. Slowly lower your body as you bend your elbows behind
6. Ensure your arms are supporting your body weight
7. When you’re lowering your body, make sure triceps are parallel to the ground
8. Hold for 2 seconds
9. Repeat the exercise

Overhead Lateral Triceps Extensions

How to do it :

1. Take a seat on a bench
2. Begin by raising left arm vertically overheard
3. Bend arm to the elbow
4. Lower the dumbbell sideways behind your head
5. Hold this position and go back to starting possition
6. Swap arms and repeat

Reverse One-Arm Cable Triceps Extensions

How to do it :

1. Use a cable station machine
2. You can choose to use one or both arms
3. Tuck your arm(s) and elbow(s) tightly into your torso
4. Focus on not moving your upper body
5. Grip the handle with palm of your hand facing upwards.
6. Bend at the elbow(s) and squeeze triceps when you reach the bottom
7. Hold position then begin to slowly raise the cable back up
8. Repeat exercise.

Full squat – 5 sets of 8-10 reps

Leg press – 3 sets of 10 reps

1. Sit down onto the machine
2. Place legs on machine platform directly in front
3. Lower safety bar beside you
4. Press your feet onto the platform pushing it up
5. When your legs are fully extended it is important to make sure you do not lock your knees!
6. Begin to slowly and in your own time lower the platform
7. Your legs should make a 90 degree angle
8. Go back into the starting position and repeat.

Hamstring curl – 4 sets of 10 reps

1. Before sitting on the machine, adjust it to your height so you will be comfortable
2. Sit on the machine
3. The lever should be positioned on the back of your leg
4. Ensure your toes are pointing straight
5. Curl your legs back as far as possible and hold
6. Bring the legs back to the starting possition
7. Repeat exercise

Stiff-leg deadlift – 3 sets of 4-8 reps, increase weight and lower reps with each set

1. Bar should be positioned in front of you
2. Grasp the bar with palms facing down
3. Stand with torso straight
4. Your legs should be spaced apart
5. Your knees should be slightly bent
6. Bending your hips but keeping your back straight
7. Lower barbell over your feet
8. Bring your torso up by extending your hips
9. Go back into starting position
10. When you’re ready, repeat

Leg extension – 5-8 sets of 10-15 reps

1. Add or take off weight
2. Sit on the machine
3. Legs positioned under pad whilst holding side bars
4. Using quadriceps extend your legs forward
5. Ensure the rest of your body stays seated
6. Hold the position
7. Carefully lower the weight back to starting position
8. Repeat