Q. What is a good way to hit the triceps if I don’t have any workout equipment or if I am traveling?
A. If you want to train your triceps and are traveling and/or don’t have any workout equipment…no problem! There are several body weight exercises that you can perform to get just as an effective workout as if you were training at a gym. Here are my two favorite:
1. Tricep dips using the edge of a chair or table: Standing in a full upright position, slowly sit down until your hands are placed on the edge of a table, or chair (Tip: Make sure to check the stability of the table or chair before you do this exercise. If they don’t feel stable, then find another piece of furniture that does.). Once your upper body is being supported by your arms, walk your feet out until your knees are at a 90 degree angle (feet flat on the floor and the quadriceps are parallel to the floor). Start the exercise by lowering your body to the floor, engaging your core, shoulders and triceps. After reaching your full range of motion, reverse the exercise by pressing your upper body back to starting position flexing the triceps at the top of the movement. Repeat the exercise. (Note: If you don’t have access to any furniture you can perform a similar exercise, by placing your hands on the floor directly under your shoulders in a reverse plank position. Lift your pelvis up forming a table top with your upper body. Slowly lower your body towards the ground. Reverse the movement when you have reached your full range of motion to starting position.)
2. Diamond push ups: Start in a plank position, placing your hands directly under your chest. If you have strong triceps, have your thumbs and pointer fingers touch forming a diamond. Begin by slowly lowering your chest to the ground engaging your shoulders, triceps and core. Keep you elbows close to your body. Try not to let them flare out to the sides. By placing your hands under your chest you will be engaging more of your triceps for this exercise.
For more information on how to do train your triceps, then check out my video at: https://www.youtube.com/watch?v=N7qdwZvz2rE