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3 easy moves for stronger triceps from Barry’s Bootcamp

Noah Neiman

Noah Neiman of Barry’s Bootcamp (Photos: Well+Good)

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So your triceps are weaker than you want—or you knew? Don’t worry, we won’t tell. Here are three moves to get you toned in time for tank-top season.

You don’t need a lot of resistance, says Barry’s Bootcamp trainer Noah Neiman, who gave us exercises you can do at home. All you need is a wall, and even New York apartments have those.

Do each of these moves in sets 0f 15, and work until you can’t get one more rep in. Triceps respond well (and quickly) to exhaustion. —Lisa Elaine Held

1. Forearm Wall Push-Up. Place your elbows and palms flush against the wall, and take a few steps back so that your weight is supported from elbow to palm. Then, extend your elbows out and back slowly.

Forearm wall push-up

2. Tricep Plank Push-Up. Start in a forearm plank position on the floor. Then, pop up onto your palms by lifting your elbows. Slowly let the elbows drop back down, and don’t let them bow out to the side. You can do it with two hands, or you can come up one at a time if you’re not strong enough.

plank

3. Triangle Push-Up. Do a standard push-up, but make a triangle with your hands so that your thumbs and pointer fingers are touching. You can also do it on your knees if it’s too hard (pictured at right), and you don’t have to go all of the way down. Just do it as best as you can, even if you can’t get the full range of motion.

triangle push-up

Got any tricks for toning your triceps? Tell us in the Comments, below! Want to train your triceps at Barry’s Bootcamp? Visit www.barrysbootcamp.com

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  1. March 12th, 2012 at 10:48 am

    Cobra push-ups! They are awesome for working the triceps. Lie on your belly in a baby cobra type position–forearms on the floor slightly forward of the shoulders. Press the arms straight in to a larger cobra engaging the triceps muscles to press the chest up. Make sure to keep the tops of the shoulders down away from the ears and squeeze the rear deltoids. Lower back down to baby cobra and repeat 12-15 more times.

  2. March 12th, 2012 at 5:30 pm

    Thanks so much for the toning tips, Kristin!

  3. April 6th, 2013 at 11:14 am

    Thank you for getting this out there and in the manner in which you did so. By that, I’m referring to your taking into consideration and explaining that it’s okay to build up to the full tricep workout. Lots of folks jump in over their heads once they decide to start working out, and when it’s to much for them they quit :/
    Secondly, I have a disabled son for whom we have a physical therapist (and ex marine), who comes to our home to work with him and he helps me with some issues as well. Kudos’ to you. Your workout is spot on, and very effective! Also as you said, you don’t need a ton of expensive equipment to get great results.
    Another exercise which is fantastic and can be done anywhere using a chair, bench even the foot of the bed(in the morning while you’re making it, you can slip a few reps in..). Using it as a base for hand placement, not to sit on, place your hands palms down, fingers back, and slowly lower your body into a squatting position. Then using your arms, (again slowly), lift, pushing your body weight back to a sitting position. You can do these as you watch a little t.v. and not miss a thing ;) Thx and have a safe, fun and healthy weekend.
    Bethie

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