How can I tone my triceps in 2 weeks?: You can add triceps exercises to your routine if you don’t want to wear a sleeveless top as the weather gets warmer.
You can eliminate the troublesome spot that moves when you wave by strengthening your triceps. You will also feel more confident wearing a bathing suit or tank top.
A strong tricep is essential for everyday activities that involve lifting or pulling.
It has three parts. You’ll need to include exercises targeting all three parts to tone and strengthen the tricep.
There are many exercises you can do to tone and strengthen your triceps. Here are my favourite triceps exercises. Each exercise should be repeated 10 times.
This can be turned into a circuit and repeated for three rounds. Or, you can add these exercises to your arm exercise.
Hold one dumbbell in each hand while standing with feet wider than your hips. Reach the dumbbell above your head.
As you lower the dumbbell along your upper back, keep your biceps in place and bend your elbows to align with your ears. As you return the dumbbell to its starting position, engage your triceps. [How can I tone my triceps in 2 weeks?]
9 easy triceps workouts that tone your triceps in two weeks
- Triceps Dips
- Close-Grip Push-Ups
- Triceps Kickbacks
- Overhead Triceps Extensions
- Skull Crushers
- Bench Dips
- Triceps Pushdowns
1. Triceps Dips
The triceps dive is an easy-to-do bodyweight exercise. It targets your triceps, chest muscles, anterior shoulder deltoids, and pectoral (chest muscle) muscles.
This is a prevalent exercise because of its simplicity and because you can do it on any raised surface, such as a park bench.
I used a bench to complete this challenge. I’ve seen this move done on a chair but I wouldn’t say I like the idea of it suddenly tilting or shooting backwards with alarming speed. I prefer to use a bench. As you get stronger, there are many variations of the move.
Sit on a sturdy bench and place your hands near your hips. Grip the edge of a sturdy bench with your arms straight.
Some trainers recommend facing your hands away and pointing fingers to the end of the bench. This makes it harder to move my arms forward than out to the side. But try what works best for you.
You can walk your feet so your backside is just above the bench. Keep your knees bent and feet flat if you’re new to the move.
You can increase the difficulty if you’ve done this before. Extend your legs straight while resting on your heels.
Push up with your hands and squeeze your shoulder blades. Engage your core. Lower your body so that your arms are at a 90-degree position.
Don’t worry if you can’t go this low. If you bend your elbows too far, you could strain your shoulder. Keep your back straight, face forward, and your elbows close to the bench.
Push your hands back to straighten your arms, then squeeze your triceps. Don’t lock your elbows. This is one rep. Start with three sets of 10. [How can I tone my triceps in 2 weeks?]
2. Close-Grip Push-Ups
Push-ups are one of the most convenient and practical exercises you can do. You can perform them anywhere, at any time. They will work your chest muscles and arms in particular.
No equipment is required, and you do not need to change out of your workout clothes. You can simply drop on the floor and push 10-20 reps or as many as you can manage whenever you like.
You can perform many variations of push-ups. For example, you can use one arm or elevate your arms.
But in this article, I will discuss the differences between wide-grip push-ups and close-grip ones, as they each target different muscles to varying degrees.
This standard grip will allow you to target your chest, triceps and shoulders. If you spread your arms out to get a wider grip, your chest will do most of the work.
If you want to increase your chest size and strength, then a wide-grip version of the push-up is better than a standard one.
It emphasizes your innermost pectoral muscle and makes your triceps, deltoids, and shoulders work harder than the conventional push-up.
If your triceps lack strength or your inner chest muscles need work, you may want to try this narrow-grip variation instead of the standard grip or wide-grip variation. [How can I tone my triceps in 2 weeks?]
Read Also: How can I increase my triceps volume?
3. Triceps Kickbacks
This exercise will help you target your triceps. It would help if you chose a slightly difficult weight that allows you to perform all the sets with proper form.
As you gain strength, increase the weight of dumbbells from 5 to 10 lbs each. If you don’t own weights, use soup cans or bottles of water instead.
The exercise can also be done one arm at a time while kneeling or standing in a split position.
Holding a dumbbell in your hands, palms facing each other and keeping your knees slightly bent. As you bend forward at the waist and bring your torso parallel to the ground, engage your core.
Keep your upper arm close to your body and your head aligned with your spine. Tuck your chin slightly in.
Hold your upper arms steady, moving only your forearms. Pause here and inhale again to return to the starting position. Do two to three sets of 10 to fifteen reps.
The triceps are essential to building upper body strength and helping you move your elbows and shoulders. Increased triceps muscle strength improves your range of motion, flexibility and stability in the shoulders and arms.
It will also make doing upper body activities like rowing and swimming or pushing heavy objects easier. Strengthening your triceps is also beneficial for weightlifting exercises such as the bench press and overhead press. [How can I tone my triceps in 2 weeks?]
4. Overhead Triceps Extensions
The triceps brachii has three heads and is involved in two main actions.
The first involves extending or straightening the elbow. Second, the shoulder extension helps pull down an arm from a position overhead or in front of the body. The triceps also act as shoulder joint stabilizers.
It runs the length of the upper arm to attach at the tip of the elbow, called the olecranon process of the ulna. The olecranon process of the ulna is the part of the muscle that attaches to the elbow tip.
The triceps have three heads: medial, long, and lateral. The long head is the most active part of the triceps during overhead presses ( 2 Trusted sources).
Overhead triceps extensions are a great way to work all three heads and add a new exercise to your routine.
This exercise can be performed using a dumbbell or kettlebell while standing or seated. Grab the dumbbell surface or the kettlebell handles with both hands and hold the weight above your head.
Slowly lower the weight as far behind your head as you can. Keep your trunk up and your core engaged. Weight should be placed along the spine.
Straighten the elbows at the lowest point of the exercise, and then extend the weight overhead. Repeat the exercise in this position. Slowly and carefully control your movement. [How can I tone my triceps in 2 weeks?]
Read Also: How can I tone my triceps in 2 weeks?
5. Skull Crushers
Skullcandy Crusher Evo Wireless is a lower-mid-range pair of over-ear headphones for bass lovers. The Skullcandy Crusher Evo Wireless is part of the Crusher headphones line, along with the more expensive, noise-cancelling Skullcandy Crusher ANC 2 Wireless, designed to test how much bass you want to hear.
The Crusher Evo headphones may look unassuming, but their unique haptic slider allows you to adjust the bass level of songs.
You can go from a moderate thump and punch to a powerful rumble by sliding the controls. The companion app offers EQ presets and a Personal Sound feature, which optimizes the sound based on individual hearing.
The Skullcandy Evo is mediocre when it comes to phone calls. The integrated microphone is of decent quality and can record your voice clearly but muffledly.
Using the mic in a quiet setting is better, as it has difficulty separating your voice from noises.
The mics don’t do a great job blocking out background noises, which can distract and interfere with your call. They also have limited call controls. [How can I tone my triceps in 2 weeks?]
6. Bench Dips
The triceps are the most significant muscle in your upper arm. Many great exercises are available, from press downs and kickbacks to triceps curls.
Even if your only option is to use your body weight, you can still get a good triceps workout. Try close-grip triceps push-ups or adapt skull crushers to use the ground with elbow extension.
Bench dips are the most popular choice for bodyweight triceps exercises. They’ve been used in gyms all over the world for decades.
Bench dips are a simple and intuitive exercise that uses equipment commonly found in weight rooms, parks, or your living room. Simply get in position, place your hands behind you to support
your weight and then dip up and down. If you want the best results, you should do more than just dip up and down.
Sit with your arms outstretched and your hands resting on the edge. Start by keeping your feet flat and your knees bent. You can increase the difficulty by straightening your legs as you progress.
Significantly, it would help if you placed your hands on the bench with your palms facing away. Your shoulders will be internally rotated if you keep your hands facing forward.
Push off the bench to create a scapular depression and drive your shoulder blades downward. Squeeze shoulder blades together to create tension. [How can I tone my triceps in 2 weeks?]
7. Triceps Pushdowns
The triceps pushdown and the biceps curl are among the most common exercises performed in the gym. It’s not surprising, as every person knows that arms are one of the most essential parts of training.
Learn how to perform a triceps pressdown so effectively that you may not be required to train your arms six days a week.
The form varies slightly between the triceps variations. In this tutorial, we will use the Rope Attachment variation.
Set the Cable Machine so that the bottom of the rope attachment hits you directly in the face. Set your head a few inches above the rope’s bottom.
Your feet should be roughly shoulder-width apart. You’ll sometimes see people stumbling on their feet. Keep them neutral.
This is the starting position. Keep your shoulders still and extend your elbows. Bring each hand to either side of your hips. The elbow joint is used to control the weight.
It’s hard to imagine anything more enjoyable than getting hyped up on pre-workout and performing isolation exercises such as triceps press downs. [How can I tone my triceps in 2 weeks?]
8. Diamond Push-Ups
The diamond push-up has a similar hand position to the standard push-up, but it’s slightly different. It will put your triceps to the ultimate challenge.
You can use them to warm up, superset with another triceps workout, or as a finishing exercise at the end of your strength training session.
Keep your elbows at your sides and bend your elbows so that your chest is lowered toward your hands. Straighten your arms by pressing through your hands. Repeat for the desired number of reps.
This classic exercise is a more advanced version of the diamond push-up.
This exercise is commonly used in the Army as a warm-up. Place your hands in the shape of a diamond, then lower yourself down and push up. [How can I tone my triceps in 2 weeks?]
9. Kickback with Bands
These bands are often sold in sets with a door anchor so you can use them like a cable machine at the gym.
These thicker and stronger loop bands assist in assisted Pull-ups but can also be used as resistance for other exercises like biceps curls and glute kickbacks.
This band type offers a heavier resistance than the other options. Resistance straps can be used to stretch or go deeper into yoga poses. They tend to provide the least amount of resistance.
Transfer your weight from your left leg to your right leg. Repeat the exercise until the set’s end, then change leg positions.
The band kickback is an excellent exercise for strengthening and toning the muscles. This exercise improves balance and core stability and also helps to sculpt hips, thighs, and legs.
The Kick Back Ankle Set is Different From The Other Brands: Thick Resistance Bands with Protective Sleeves and Natural Latex Tubes that are thicker and more resistant to breaking.
Premium protective nylon sleeves. Offering comprehensive protection for your safety while working out, reducing latex oxidation rate, and extending the service life.
Multi-way Installation: This glute exercise equipment has a nylon strap connecting to a door anchor. You can use the door anchor at home under your front door or on a column or shelf in a gym or outdoors. Ankle Straps are easy to remove and install. [How can I tone my triceps in 2 weeks?]
Conclusion:
To tone your triceps in two weeks, focus on performing targeted exercises like triceps dips, close-grip push-ups, and overhead triceps extensions 2-3 times a week. Combine these workouts with a balanced, protein-rich diet, stay hydrated, and ensure adequate rest. While significant changes may take longer, you can achieve noticeable muscle definition and tone improvements within this short period. [How can I tone my triceps in 2 weeks?]
How can I tone my triceps in 2 weeks? FAQ
1. How many times should I exercise my triceps for results?
Ans: Focus on triceps workouts at least twice a week. Rest at least 48 hours between sessions for proper muscle recovery.
2. Is it possible to tone my triceps using only bodyweight exercises?
Ans: Bodyweight exercises such as triceps Dips, Close-Grip Push-Ups, and Diamond Push-Ups are practical for toning triceps. These exercises provide resistance which helps to build and define muscles.
3. What is the importance of nutrition for toning triceps muscles?
Ans: Nutrition is crucial. Focus on a well-balanced diet with enough protein to promote muscle growth and repair. Include complex carbohydrates, lean proteins and healthy fats in your meals.