The Best Triceps Workout in Under 10 Minutes

The Best Triceps Workout in Under 10 Minutes
 

With summer comes the desire for tank-top worthy arms and beach-worthy abs. But another thing that comes with summer is lots of travel, partying, and plenty of reasons to skip the gym. Luckily it doesn’t take hours to get the results you want. We have a series of 10-minute workouts to help you sculpt the body parts you’re targeting. (Though, of course, you can’t really spot treat—be sure to incorporate them into a balanced total body weekly routine.)

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On the next page, you’ll find the best 10-minute triceps workout, courtesy of Carlton Byrd, Co-Founder/Co-Chief Trainer at Redux, a live one-on-one online personal training service from $20/hour.

With it, you’ll attack your tris helping you to sculpt that horseshoe shape you’re after, promises Carlton—but, you’ll also hone in on your abs (that other summer body part we all love to show off from June through August). Better yet, there’s no equipment required so you can pack this one with you no matter where you travel this summer!

Warm up and stretch (dynamically), then proceed to the workout on the following page >>>

1. Close Grip Pushups
“This is a great movement to not only improve your tricep strength but also your overall core strength,” says Byrd.

How to: Start by positioning your palms on the floor with your feet behind you in a standard straight arm plank position. Make sure your hands are directly under your shoulders and your elbows are hugging your ribs. Keeping your core engaged, lower your body down to the floor until your elbows reach a 90-degree angle. Make sure that your elbows do not bow out to the sides but remain close to your ribs throughout the movement. Press through your palms to bring your body back to the starting position.

Complete as many reps as you can in 60 seconds.

Trainer tip: Don’t jeopardize form for speed. Make sure that your core is engaged at all times and that your hips do not dip down toward the floor throughout the movement.

2. Tricep Dips
“This exercise staple is great for improving your triceps’ muscle endurance while also giving them that horseshoe shape that you’ll be showing off all summer,” says Byrd.

How to: Using a sturdy bench or chair, position your palms on the edge of the chair’s seat with your fingers pointing forward and your heels on the floor. Bending at your elbows, lower your body down toward the floor until your elbows reach a 90-degree angle. Return to the starting position by pressing through your palms to complete one rep.

Complete as many reps as you can in 60 seconds.

Trainer tip: If you need more of a challenge, take your feet off of the floor and position them on a sturdy bench or couch. Then, work your core stability by raising your left leg in the air while performing your dips for 30 seconds, before switching legs.

3. Side-to-Side Pushups:
“This intermediate level movement helps to improve your tricep strength and muscle endurance by working each arm one at a time. Additionally, this exercise will help you build the core strength and shoulder stability necessary for advanced movements such as barbell bench presses, dumbbell presses, and stability ball pushups,” says Byrd.

How to: Start in the standard pushup position with your hands just outside of your shoulders. Keeping your core engaged, slowly shift your body to your left while simultaneously lowering your chest toward the floor until your elbow reaches a 90-degree angle. Press through your palm, returning to the starting position, before repeating the movement on your right side. Complete as many reps as you can in 60 seconds.

Trainer Tip: If you find that you lack the core strength or shoulder stability for this movement, widen your feet to give yourself a more stable base to work from. Remember: quality, not quantity.

4. Rest for 20 seconds, then repeat the cycle 3 times.

Carlton has over seven years of personal training experience and specializes in building individualized health and fitness plans that can help any client, at any level, reach any fitness goal.