Score toned triceps with these exercises
What's the story
African exercises provide a natural and effective way to strengthen your triceps. These exercises, which are rooted in traditional practices, focus on bodyweight movements that can be performed anywhere. They not only strengthen the triceps but also improve overall upper body strength and endurance. By adding these exercises to your routine, you can achieve a stronger, toned triceps without any fancy equipment or gym memberships.
Tip 1
Push-ups with a twist
Push-ups are a staple in any strength training routine, and adding a twist can make them even more effective for your triceps. Start with a standard push-up position, then rotate your torso as you lower yourself down, extending one arm outwards. This variation engages the triceps more intensely by requiring them to stabilize and control the movement. Aim for three sets of 10 repetitions to feel the burn.
Tip 2
African dance-inspired arm circles
Drawing inspiration from traditional African dance, arm circles are a great way to tone the triceps while having fun. Stand with feet shoulder-width apart and extend your arms out to the sides at shoulder height. Make small circles forward for 30 seconds, then switch directions for another 30 seconds. This dynamic movement engages multiple muscle groups, including the triceps, while improving flexibility and coordination.
Tip 3
Resistance band tricep extensions
If you have a resistance band handy, you can do tricep extensions that mimic traditional African exercises. Secure one end of the band under your foot and hold the other end above your head with both hands. Keeping your elbows close to your ears, extend your arms upwards slowly before returning them back downwards in a controlled manner. Do three sets of 12 repetitions for maximum effectiveness.
Tip 4
Water jug overhead presses
Using everyday items like water jugs can add variety to your workout routine while targeting specific muscle groups like the triceps effectively. Fill two water jugs with equal weight and hold them above your head with straight arms. Lower them behind your head by bending at elbows before pressing them back up again smoothly without locking out joints completely between reps.