Let's hit these triceps! We will build strength, endurance, and help tighten the backs of those arms for a defined upper body with this tricep workout with dumbbells!
The following exercises are performed for 40 seconds each, 20 seconds rest!
All you will need is your mat and a pair of dumbbells. The dumbbells I am using for your reference is 10kg each (approx 22lbs each).
Ensure you focus on quality reps over quantity!!
The push ups will become increasingly difficult to perform so simply take your time, stop when you need to and ensure quality reps are performed! Of course you can perform on knees if preferred! The timer is there as a guide so you do not need to aim to do push ups the entire 40 seconds if your form is being affected. Also, if you feel the push ups particularly difficult, it’s a good thing!! It means your triceps have been hit rightly!!
We will warm up the triceps with the cobra push ups and finish each set with chest press. The chest press is definitely typically heavier dumbbells but you should then perform at a slighter faster pace.
We then complete another full set bringing us up to the 20 minute mark! Finishing with a 3 minute plank if you are joining me for the August plank challenge!
COBRA PUSH UP
TRICEP PRESS (palms facing)
TRICEP PRESS (palms facing feet)
CLOSE PRESS (hands touching)
OVERHEAD EXTENSION
SKULL CRUSHER
TRICEP PRESS (dead stop)
TRICEP PUSH UP (hands off)
TRICEP SKULL CRUSHER PUSH UP
CHEST PRESS
X 2
PLANK 3 mins
Let’s train these triceps and add definition to the arms!
Cx
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases
20 Min TRICEP WORKOUT with DUMBBELLS at Home | Caroline Girvan
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