We continue to do triceps exercises at home.

Exercises for triceps “Push-ups from the bench”
Start position:
Place your hands on the edge of the bench so that your thumbs and forefingers form a diamond shape. Stretch your legs straight behind you, toes touching the ground.

Performance:

Tighten your abs to take the pressure off your lower back.
Keep your upper body straight, bend your arms, touch your chest to the bench.
Straighten your arms to return to the starting position.
CORRECT BREATHING: During push-ups, inhale – down, exhale – up when you rise.

Do 3 sets of 12 reps.

Simplification: Beginners can start with their knees on the floor.

Triceps Exercises “Reverse Push-ups”
Start position:
Rest your hands on the edge of a bench or chair. Make sure the support is well fixed. Keep your hands close to your body. Bend your knees so that your thighs and shins form a little more than a 90-degree angle.

Performance:

Bend your elbows and slowly lower your body.
Straighten your elbows to lift your body up.
Proper breathing: Inhale – down, exhale – up.

Do 3 sets of 9-12 reps.

Note: Do not use your legs and feet to push your body up.

The farther your body is from the bench, the heavier your body will be and the greater the load on the triceps in the exercise. If you need to lighten the load, keep your body close to the bench. If you straighten your legs, this will complicate the exercise.

Finish with a triceps stretch. Add these arm exercises to your fitness routine two or three times a week. With these simple triceps exercises with minimal equipment, your triceps will be toned, lean and strong.