tricepextension

Looking to add some definition to your triceps? Here are some great new exercises that can be incorporated into your routine. You’ll not only hit your triceps, but your entire upper body as well. Because who doesn’t want to get the biggest bang for their buck in the gym?

While isolation exercises are beneficial for small areas, it’s great to also include compound movements that target additional muscle groups. Think less time in the gym, more body parts worked, and extra calories burned!

Half Kneeling Landmine Press

https://youtube.com/watch?v=pniQHSjY7dc

This move will target your entire upper body. It’s a bit more advanced than the standing version and requires more stabilization. 

  1. To begin, you’ll need an Olympic barbell, a landmine attachment (or a corner), and a mat or foam pad. 
  2. With a split stance (one knee down, one up), hold the barbell in the hand opposite of the forward leg. The barbell should be at shoulder level. 
  3. Press the barbell overhead, toward the center of your body versus straight up. As you drive the bar upward, make sure to stabilize the core and fully extend your arm. 
  4. Bring the barbell back to the starting position and repeat for the desired number of reps. Repeat on other side.

Dumbbell Chest Press

chestpress

Believe it or not the chest press is a full body movement because you’ll also be involving your lower body as well in this exercise. 

  1. Begin by sitting on a flat bench, with a dumbbell in each hand resting on top of your thighs — palms will face toward each other.
  2. Gently pop the dumbbells up with your thighs, bringing the dumbbells to shoulder level lying back on the bench. Rotate palms away from you. 
  3. Your upper arms should be parallel to the floor, with the forearms and upper arms forming a 90-degree angle. 
  4. Push dumbbells straight overhead, pausing for a second at the top before slowly lowering to the starting position. 

Tip: As you’re pressing the dumbbells toward the ceiling, squeeze the glutes and drive through the legs. You’ll be surprised how much more force can be produced with this simple tweak. 

Single-Arm Kettlebell Floor Press

This press variation is a great movement to add to your lineup. By removing your lower body from the equation, you’ll be forced to rely solely on your arms. In addition, the single-arm variation will require a good amount of core stability  to keep your body flat. Don’t be surprised if you find one arm slightly strong than the other!

  1. Lie flat on the floor with a kettlebell in one hand at your side, palm facing in. 
  2. Press the kettlebell toward the ceiling, rotating your palm away from you. 
  3. Lower kettlebell to starting position and repeat for desired number of reps. Repeat with other arm.

Dips

8 Minutes to a Gorgeous Upper Body
acefitness.org

Dips are a great exercise that can be modified for any level and require minimal equipment. If you’re new to dips, try these at home using a stable chiar, counter, or stair edge. For those who are more advanced, try the assisted dip machine at the gym or a regular dip rack without any assistance. And if you’re feeling bold, add a belt and some additional weight. 

  1. Facing away from a low couch or chair, place your hands on the edge with your arms fully extended at shoulder width (forearms should be pointed forward).
  2. Walk feet away from your body, balancing on your heels.
  3. Slowly lower your body by bending at the elbows as close to the body as possible and forearms pointed forward. 
  4. Raise your back back to starting position. Repeat for desired number of reps. 

Stability Ball Pushups

These are a challenging variation on traditional pushups, so get ready to stabilize that core and feel your entire upp body do some work!

  1. Begin by placing your feet on the floor and both hands on top of a stability ball, just slightly narrower than shoulder width apart. Note: You can make this exercise a bit easier by placing the ball in a corner until you get used to the movement.
  2. Lower your chest toward the ball, keeping elbows close to the sides. 
  3. Push up and away from the ball, returning to the starting position with arms fully extended. Your back should stay flat throughout the movement, the entire body moving as one unit. Repeat for desired number of reps.