Muscle workout: triceps
Tone and strengthen your triceps with these two exercises.
Sitting on a chair place your palms on the edge of the seat and hands shoulder width apart. Slide off the chair with legs extended in front.
Straighten but do not lock your arms.
Bend your arms to lower your body toward the floor, until elbows are at a 90 degree angle with your back close to the chair. Press down into the chair and return to the starting position.
Do 2x sets of 15 to 20 reps.
Overhead dumbbell tricep extension
While seated hold a dumbbell in both hands and slowly lift it over your head until both arms are fully extended. Keep arms close to your head and lower the dumbbell slowly behind your head. Bend your elbows are far as you can. Return to the starting position.
Do 3x sets of 8 to 12 reps
The exercises and information included in this article are general. If possible you should seek more personalised exercise advice and have your strength training tailored to your individual needs. If you have an existing injury or any health problems, or you do not already exercise regularly several times each week or you are middle aged or older, first check with your doctor about your suitability for a resistance training programme.
Before starting your resistance training, ask a trained fitness instructor about the correct technique involved in such a programme, including ways to progress your fitness gradually and minimise injury risk.
Last Reviewed: 24/07/2019
Muscle workout: biceps
Biceps are found on the front of the upper arm between the shoulder and the elbow. Bicep muscles are essentially used in lifting and pulling movements and help bend the forearm towards the upper arm as well as turning the palm forward or upward.
Strength training exercises
Challenging your muscles with strength training exercises 2 or 3 times each week can improve the strength and tone of your muscles.
Muscle workout: trapezius muscles
The trapezius muscles are needed to raise your arms and they support your shoulders. Watch our short video on how best to exercise your trapezius muscles.
Muscle workout: chest
Having a strong chest helps to improve the strength in your back muscles and maintain a good posture. Your chest muscles are used for moving your arms across your body and up and down as well as pushing the body away from the arms, as you do when you do push-ups.
Muscle workout: deltoids
The deltoid muscle is the rounded, triangular shaped muscle on the top of the shoulders. The deltoids are responsible for lifting the arm and helping the shoulder to move.